Tips from the Fit: Just Do It!

Once you've been in your career for a while you start to notice similarities and you figure out what really matters, right? Over the years of being a trainer I've noticed some things. I've also interviewed many people who have made massive change in their lives and more importantly, have continued for years! Guess what. They have similarities in their stories. Similarities like telling themselves, "I'll start when..."

• Life slows down
• The kids go back to school
• This project at work is done
• Insert reason here

The Problem with "I'll start when..."

Life will not slow down. Kids will always need help with activities. There will always be projects at work. There will always be something competing for our time. Even if we have time, we're humans. It's in our nature to rationalize why we do or don't do things and give ourselves excuses. The problem is, in rationalizing and coming up with excuses (omitting legitimate reasons), we end up giving ourselves road blocks. We prevent ourselves from moving forward. It's kind of silly, isn't it? 


The Solution

I don't want to stress you any more then you may be. In fact, I want to help you get rid of stress and start making progress, but that requires the reality check above. 

So what how do you fix things? Do what you can do, now. Don't worry about doing what is the "most efficient" or the "most effective." Whatever you can do now and keep doing is what will be most effective for you. That is what will get you results. "But I can only exercise 10 minutes a day!" Awesome! Do 10 minutes. Once you're used to that add 5 minutes. Once you start feeling better, maybe you notice a way you can restructure your day so you can actually do 30 minutes. Then you realize that you can take a commitment off your plate. Boom! you're up to 45 minutes a day and loving it! You get to unwind and get rid of some stress for 45 minutes every day!

"I want to get my nutrition on track but I don't have time to prep all my food." Great! Buy a bag a pre-cut baby carrots or any other pre-washed vegetable and start eating a handful at most meals. Once you're use to that, add a palm of lean protein. Then make your carbohydrate source a cupped hand worth of complex carbs like whole grains or rice or fruit. In a few months, you're eating better than you ever have! You're even eating better than your trainer! You have so much energy that your kids are tired before you!


The Gist

So, we know that life will not ever slow down and if we keep coming up with excuses, we may never get in shape. We've also learned that the most effective plan is to do what we can do now and build on that. No waiting until Monday. No waiting until tomorrow. It's now or never. It's time to take control. The ball is in your court!


To Do

To help you get going today, here is a list of habits, pick one and get practicing.

1. Eat at least 1 fist of vegetables at most meals (as in 3 out of 4 meals or so).
2. Eat about 1 palm of lean protein, size and thickness, at most meals. Think 95% lean meats, greek yogurt, and so on.
3. Eat about 1 cupped hand of complex carbs like whole grains and rice or simple, natural carbs like fruit.
4. Eat about 1 thumb of healthy fats like nuts, olive oil, and so on.
5. Drink a nice big glass of a low calorie drink (shoot for 25 calories or less) 
6. Sleep at least 8 hours per day (don't underestimate this one!)   

* Men - use your hands to measure but use 2 fists for veggies, 2 palms for lean protein, 2 cupped hands for carbs, and 2 thumbs for healthy fats. Not that men need twice the amount of food, but that's a good starting place for most men.


A Simple 10 Minute Circuit:

1. Squat (if you know me, you already knew this would be the first exercise) - Grab a chair or low stool. While keeping your knees out away from each other like there is a stick preventing them from failing inward, sit down and stand up.
2. Push Ups - Start on your knees while balancing your weight on your hands. Lower your chest as close to the floor as you can, then press back up.
3. Crunches - Lay on your back with feet flat on the floor and bent knees. Reach up toward the ceiling while lifting your shoulders off the floor.
4. Cobras - Lay on your stomach with arms down by your sides. Raise your chest, arms, and feet up toward the ceiling.  

Do 2-5 rounds:

1. Squat 10 reps
2. Push Ups 10 reps
3. Crunches 20 reps
4. Cobras 20 reps  

So on Monday, Wednesday, and Friday, perform the above circuit and practice whatever eating habit you chose daily. Next week or next month, add one round to that circuit and one more eating habit.

That's it! Done.      

Again, don't wait! One week turns into one month which turns into years and eventually decades. Start with what you can handle and progress from there.

Likewise, don't wait to pray, invest, and invite. Start praying for those around you and that God would open their heart to Him and to you discussing God with them. Then invest time with them while showing them God's love. At God's nudge, invite them to church. As with fitness, be patient.

" Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." (Galatians 6:9 NIV)

Love God, love people.

-Chris

How One Man Lost 72 Pounds, Strengthened His Relationship with God, and is Inspiring Others!

Before

After

I always love seeing people take ownership over their health! It's uplifting, charging, motivating, and you can learn from them. That's why I'm sharing this story!

My eyes are drawn to anything fitness, so as I was scrolling through my Facebook feed, I saw my friend Lyle posting MapMyRun times and distances. Naturally, I clicked to see more. As I kept reading his updates over the next few weeks I kept seeing further distances and better times. Then I saw his family taking on "the fitness challenge," and taking ownership over their health too! I thought, "I have to chat with Lyle and his family about their journey and share it to inspire others!" Thankfully they were happy to oblige!

So, we set a date. After about 6 hours of visiting and chatting, here's his story:



Lyle's Story

After dealing with a gall bladder condition between Thanksgiving 2013 and the start of 2014, Lyle was back to enjoying food! It no longer hurt to eat! Then, in July 2014, his pastor gave a sermon 'Your Body is a Temple,' in which he shared the biblical view of health and how we are to honor God by being good stewards of the body He gave us. On July 29th, Lyle visited his doctor and found he was up to 293 pounds. That was the heaviest he had ever been and for the first time, his doctor prescribed cholesterol medications. God asked Lyle, 'If I call you to do something physically [like go on a mission trip], can you do it?' Lyle thought, 'no, not really.' Lyle said, "God was calling me out."

He also began to think, 'I'm 46, almost 300 pounds, and my dad died at 52.' Now, Lyle is not a man who believes in coincidence. Considering the fact that all of this happened in roughly the same year and the realization that he couldn't do what God may call him to do, Lyle knew something had to change. He replied to God saying, "I don't really want to change, but if You're calling me to change, I will." So, reluctantly, he took God's challenge!



How Lyle Did it!

Lyle was wise enough to know that it's not just about being physically active but also what you put in your mouth, so he started by keeping track of what he ate. Being a numbers person, he decided to start tracking using the "Lose It!" app. He now weighs his food with a digital food scale that you can get from Wegmans, Wal-Mart, or most other stores. Lyle says, "I'm not on a diet. It's just about watching what I put in as much as I can." When I was visiting with Lyle and his family, we enjoyed lean, tender pork chops with potatoes and veggies! Lyle even had his own sweet potatoes that he measured! Delish! Thanks again guys!

Even at restaurants, Lyle will say, "I don't mean to be a pain, but can you let me know what you're putting in it [his food]." He goes on to say, "I've learned to be more vocal," as he has noticed people are very accommodating. He's not afraid of what others think or say. He's taking ownership over his health and honoring God. That's what matters!

Lyle also finds healthy recipes, goes to the farmers market, and even enjoys local maple syrup ever now and then! As he has changed what he eats, his taste buds have followed suit. He doesn't have the same tolerance for fast food as before. Now he eats a few Christmas cookies or fast food and it feels like a brick in his stomach. After eating junk, he's tired and feels terrible. Now his goal is to "eat as natural as possible." The way God intends.

Some other benefits Lyle has noticed along the way is that you can eat a lot more healthy food for the same amount of calories as junk food. He says, "I've discovered I can have a big ol' bowl of fruit or a brownie, and the brownie still has more calories."

In addition to watching what he eats, Lyle began working in some simple exercise. He walked a few days a week! He got his target and simply walked there and back. After a while he thought, "let's see if I can go a little further," so he did. Over time Lyle walked further and further until one day he thought, "let's see if I can RUN!" Now, Lyle reminded me that a few years before, we had been discussing fitness and he told me, "I hate running. I'll never be a runner." Ya know... we're created in God's image. We have a sense of humor and so does God!

Lyle started to walk with spurts of running mixed in. Over time he began to run more and walk less until one day he got the sense that God was saying, "run until I say stop." So Lyle began to run. He ran to the end of the road and thought, "this should be long enough." But God thought otherwise. So Lyle kept running. Then he came to a familiar hill and said, "I'll run to the top of the hill then walk back." But God said, "keep running." Eventually, Lyle had run far beyond what he thought he was capable of running and God said, "walk."

In all of his time running, he was listening to music as he spent his time worshiping and being with God! Lyle's running started physically but now it has increased his time spent worshiping God, his time in the Word, and his entire mindset has changed! Because he listens to Toby Mac and worships while he's running, Lyle often ends up singing. Other runners have come up to him to ask, "what are you listening to?" Bam! Witnessing opportunity! Since starting running, Lyle has learned that the running community is quite friendly and supportive. He mentioned that when he ran his first half-marathon, runners who already finished would come back around to cheer on other runners!

Lyle finishing a half-marathon!

Over the course of six months Lyle has gone from running a 42 minute 5k to now running a 28 minute 5k on the treadmill! He mentioned that his best official 5k time is 33 minutes and 39 seconds. And he said he'd never be a runner!

Lyle has lost 72 pounds, he is off his cholesterol medication, and he has completely changed his outlook! He can now bend over and touch not only his toes but his palms to the floor. He has more energy than ever. He can hold a catcher's position again and play with his grandchildren. People he hasn't seen in a while say, "what happened to you?" He has discovered long lost friends (his toes and ribs), and he can now go down water slides without needing to use the 2 person tube! His life is changed! He now looks forward to reaching the 100 pounds lost mark while he and his family get healthier and grow closer to God!



10 Tips from Lyle and His Family 

1. Break long-term goals into small increments. Take your time and enjoy the ride because there will be ups and downs.
2. Budget calories and be aware of what's in food.
3. If you don't want to walk or run, find another activity like cleaning or gardening. (From his wife Lisa who has lost over 20 pounds!)
4. Fill up on your vegetables FIRST before eating the rest of your meal! (VF - "Veggies First")
5. Don't listen to nay-sayers. People will tempt you. They will think "it's just a phase." Keep pushing and one day, inspire them!
6. The best way to FAIL is to say, "I can never have [insert food here] again." Just have a couple Oreos instead of the whole package.
7. Weigh yourself weekly, not daily, if the ups and downs mess with your head.
8. Find support! It's easier when your spouse joins in (but don't force them).
9. Stick with it! This is a new way of life and God is by your side!
10. Experiment. Try different recipes and workouts. FIND WHAT WORKS FOR YOU!

As with our walk with God, fitness is a journey. There will be ups and downs but in the end you will never regret taking ownership over your health but you will always regret not doing it! It all starts with one step.


In a later email, Lyle added:

"On a personal note Chris, I have been spending a lot of time asking God “what is it that you are preparing me for that I need to be so fit for?” Over the last couple of weeks He has given me a peak into His plan (at least I think He has). While I have become healthier He has allowed me to inspire people and share this story with them. I have had people come to me and ask me to start praying for them to be able to overcome their obstacles. What He has shown me is that my weight was an obstacle I needed to overcome, and by relying on God to overcome that obstacle (because it is so Him and not me!!) He can use me as an example and as an individual to help others overcome whatever they may be going through. It has amazed me so much and brought tears to my eyes that He can now use me. It had more to do with being obedient to God and do what He has told me this has actually made me so much closer to Him and I am usable to Him now because of my reliance on Him so while this was about me becoming healthier physically it is actually more about me becoming healthier spiritually! Oh what a wonderful God we serve Chris!!"

Will you take God's challenge?

Love God, love people.

- Chris

What Passes Your Lips?

 

 

If you Google the phrase "what foods should I eat" you will get a wide variety of websites that list titles like "The Best Superfoods" or "The Top 15 Heart Healthy Foods" or "The 10 Healthiest Foods on the Planet".  Just ask an assortment of people how you should eat and you will be told various ideas such as; you should be vegan or vegetarian or eat a paleo diet or never touch sugar or avoid all white foods.  It can drive you crazy or become an obsession!  In my practice I have seen some patients become anxiety driven over what foods should pass their lips and what foods should not.  There are also patients that just throw their hands up in the air and give up trying to eat healthy while others make food their constant enemy.  I will never forget the patient that once told me that the only safe food to eat was tomatoes.

As a Registered Dietitian I can attest to the fact that it does help us stay healthy if we do eat a varied diet full of vegetables and fruit.  As a Christian I also can assure you that God is much more interested in what comes out of our mouth than what goes in.  Yes, we need to treat our bodies with care and honor but, as Christians, we need to put even more emphasis on what words come out of our mouth rather than focus on what goes in.  In Matthew 15:11 Jesus said, "What goes into someone's mouth does not defile them, but what comes out of their mouth, that is what defiles them."  My focus in life needs to be on Christ first and to make certain my words are chosen carefully as they represent my heart and His.  I am God's ambassador here on this earth and I want to serve Him well.  Instead of being overly focused on the food going in my mouth I need to focus on the words coming out.  I have found that when I put Christ first in my heart and strive to please Him by my words and actions then the other areas of my life tend to come under His wonderful control.  Let's make certain we are keeping our tongue in check with God's word.  He will bring blessings in your life as you give Him control over your tongue!

 

 

 

Amy L. Stacy, MS, RD, CDE, CDN