Dropping major pounds and keeping it off

I would like to challenge the idea that losing a large amounts of weight is about 10% exercise and 90% nutrition. Though this is idea can get you far and it can alter negative behaviors, and certainly create huge changes.

However, I believe that losing a large amount of weight (and keeping it off) is more about: 10% exercise, 40% nutrition, 50% facing what you've been avoiding. This is what is commonly branded as behavior modification and/or change; but I want to take it farther and delve deeper into the specifics.

Regarding disease in this matter. Disease complicates, but it does not stop these efforts.

~ It is a cumulative affect not and immediate result. ~

10% Exercise
Simply getting up and reducing your sedentary lifestyle can work wonders. Then image what could happen if you added purposefully exercise bouts via specific cardiovascular  efforts, strength efforts, flexibility challenges, or all of the above.

Humans are amazing and most of us only use 10% or our brains. What would have if we really devoted 10%  of our efforts to fitness - it is amazing what changes this can bring. Simply making plans to be slightly more active during the day in some way would go very far to making some big changes.

40% Nutrition
If you put crappy fuel into a performance vehicle, in a very short time the performance vehicle would start to run like a rusty Volvo from the 60's with broken windshield wipers. Likewise, if you eat poorly or imbalanced you break, swell, barely inching forward, with very little ability to assist others around you - let alone yourself.

The absolute biggest issue I see in this area as a fitness professional is inadequate hydration, crazy high sugar intake, and sodium intake that is off the charts.

50% Facing What You've Been Avoiding
Addiction: Obsessions.
Anger: Grudge.
Betrayal.
Fear (selfishness).
Habit.
Laziness (a.k.a, disbelief).
Trauma.
Memories of what "used to be".
Being motivational hampered by too much futuristic thinking.

The root of many of the problems I see clients (and myself) facing, seem to stem from one of the following:
Lack of perceived social acceptance.
Lack of commitment or motivation = no follow through.
Poor or unrealistic goal making.
Pride.
Persistent negative self talk.
Unexplored and unresolved issues.
Not using support resources.

Now, of course there are many serious medical issues that some of this doesn't apply to. However, the greatest of all interruptions that I have professionally seen on this topic, have not been from major health issues. I strongly encourage those in the pursuit of serious weight-loss, to also companion their efforts with a mental health professional, support group, or a highly supportive confidant, while perusing such "weighty" matters.

Laser Lipo

The other day while driving to an appointment I heard an ad on the radio for a local laser lipo business and the soundbite for the ad was, "get your lipo today and live your life beautiful."

This made me incredibly angry. 

What is the definition of beautiful? What is your perception of a beautiful person?

I have nothing against people getting lipo or other procedures like it. What I do have a problem with is the driving motivation and rational behind getting it done.

Have you known a physically appealing person who is a total beast to associate with? Are they beautiful?

Have you known someone who always smiles, emotionally builds up others around them? Are they beautiful?
 
Think of the senior citizens in your life that you love and reach out to. Why do you reach out to them? How do they make you feel? Are they beautiful?

What is beauty? Really stop and really think about it for a moment.

I sure hope this gets you thinking about your own perspective of what beauty is. 

Bravery

Turning pages, pausing to comprehend, writing to articulate in my own words, then comparing the figures with the text once more... Trying to absorb the information on how various muscles of the body are innervated. What the plexus does this do!?

It was at this time when a total stranger told me that I am brave. She said it because I was sitting in a restaurant, eating, and I was alone.

I was there to study and eat dinner because I hadn't been able to focus on my studies at home. So while husband and son were at home bonding, I studied at the library and then I relocated to study over dinner. 

Brave? What about this made me brave? Then I recalled a time in my life when there was no way that I would subject myself to being alone in public and eating dinner in a big booth.

Being alone in public, particularly while dining is a scary place to be for many people. When you feel this way about yourself, there is nothing more frightening than to be "publicly alone" - after all, if I believe no one wants to be around me, I must be a scary person and here I am alone with a very scary person. Agh!

But I'm not scary. The woman who commented to me that she could never do that, isn't scary. However, the perception that she is scary is incredibly real to her. 

Have you ever isolated yourself, hid yourself from public view because you were embarrassed of yourself? What if you say something silly? What will people think of you? For some people this is downright crippling.

I actually have many memories of ordering a large amount of take-out with the intention of eating it myself. At the time of pick-up for this food, I would ask for two packets of silverware, just to hide from a stranger that I would be eating the contents all by myself when I got home.

I ate to fill an emotional void inside of me. I ate a lot, in an attempt to not feel so alone.

The bravest thing I have ever done was to look at myself in the mirror and try to learn to love me. After doing that, sitting at a booth alone in a restaurant is not uncomfortable at all.

I am not a scary person. This woman who said I was brave, is not a scary person. We are beautiful people searching for a connection, meaning, and a purpose in life. 

We may not be picture perfect. We might have some social awkwardness and insecurity. 

It took practice to learn to like me. It took patience and tolerance to learn to love me.

The relationship you have with yourself is the most important one to have. God loves you as you are, why can't you? Why do we give up so quickly on ourselves? 

If you were incapacitated, it would just be you and your body - alone. Would you be kind to yourself in that state of mind and body? It is at times like this that I think of people like my Grandmother.

Grandma had a series of strokes. A beautiful, kind and caring woman. Left without words. Unable to care for herself. What did she think of? I sincerely hope she thought kind things about herself.

There were times I could see a flash of humor and a smirk come across her face. I love the idea that in that state she still found a way to laugh. Now that is bravery.

All of this reminds me of a Dustin Hoffman clip wherein speaking of his character Tootsie, Hoffman addressed how external beauty, as dictated by society, can affect our interest in getting to know a person.

Stepping away from what society says and accepting others regardless of their appearance and apparent awkwardness, especially in public is brave. Have you ever been the one accepted or rejected while in an awkward phase? Have you been the one to accept another?

Be brave - always.

Free

For so long my lungs and my heart have felt burdened by life, doubt, negativity, and then I was diagnosed with multiple sclerosis. The pressure increased and it became harder to simply breathe.

In contrast, there is a brief moment when my lungs feel so incredibly light. 

In this particular moment most everything seems effortless - marriage, homework, finances, doubt... responsibilities of every kind. Even my body works better for a time.

If you had something that therapeutic and pleasurable, wouldn't you seek it out? Wouldn't you find a way to repeat it? This is why I lace up my shoes and willingly skip sleep to seek out perfect temperatures. 

What am I running toward? 

Peace. 

What do I run from? 

The burdens of life and doubt. 

For some reason, when my body is strong, my mind, spirit, and emotions are too.

Running, lifting weights, and seeking to eat healthier are all tough things that require discipline, but at the same time they give me stamina and courage in more areas of my life than just the physical. 

The end result is freedom on many levels. Freedom becomes a beautiful blessing from the discipline these efforts provide.

I am not the fastest runner. I don't need to be. I only need to do my best.

I do not have the leanest body. It doesn't need to be. I only need to do my best.

I am not perfect. I don't need to be. I only need to do my best.

It is when I stop doing my best that my breathing gets heavier, both literally and figuratively.

What makes you feel free?

It's My Hips Isn't It?!

Use your assets to reach new heights. You might dislike some of those assets, but they are yours, so why not make the most of them?

My hips and saddlebags have always been a trial in my life. I buy bigger pants specifically to get them up and over my hips; however to keep from showing crack I need to wear a belt. 

My hips and saddle bags sometimes make me feel like I should be yelling giddy-up while walking up the stairs at work though. It takes a lot of energy to move those things! 

However, while playing basketball, my hips are highly sought after. I have command over the area around me, because my hips are powerful, immovable, and nearly unstoppable. On the court, my hips are coveted. Here we are again, back at "perspective".

The other night I started a new course at the local community college on Body Image. I'm really excited and nervous about the content and conversations we'll be having over the next eight weeks. 

In this introductory course I heard something that I know I've heard before, but this time I understood it. 

My instructor said that "body image isn't inherent, rather it is cultivated; it is learned"... this resonated and all of the sudden I felt physically and mentally light; for just a brief moment. 

I felt light because I knew that just like other things that can be learned, if not practiced it can be lost, but with appropriate effort it can be rewritten. 

I've been actively engaged in trying to view myself differently for the past few years. This change in perspective has come via hard work, as previously described in several posts (such as in Mirror Therapy, Digging Deep, It's About Visualization, Doing Most Everything, The Power of Experience, Get In My Belly Parts 1, 2, & 3, Worth The Effort, and My Road Back). 

It's been a work in progress to walk away with the realization that what I felt as a socially awkward and over-indulged kid, doesn't have to continue. 

The frustration I feel over my darn gut, triceps area, hips and thighs can be reduced, simply by changing my perspective about them. I'm sure over the next few weeks I will come to understand even more about creating an even more positive body image. 

I believe good things will come of this course that I'm in, because I'm already in a receptive state of mind. I owe it to myself to continually create a better understanding. 

After all the weight I've lost I was bound to have some residual effects of loose skin. The skin is pulling tight over time though. It just takes time.

Poetry Corner: Fun House

What really prevents us from seeing ourselves as we really are? 

Fun House

                  eyes enlarge by the smallest turn,

               a subtle nod can remove my chin –

         tricking my mind into thinking 

                           Picasso had his way with me;

                     mirror hopping – eyes only,

                     my best features turn against me

                     and my favorite things to hate become

                     beautiful –

                                (do I really see the truth of me?)

                                   within these walls

                                                    e-v-e-r-y-t-hi-n-g

                                    can be manipulated…

By Diana M. Bateman

2005©

Melene's Story

                                         

My sister rocks! Melene is my older blister, er, I mean sister and she is genuinely cool without even trying. Melene, like me, has Multiple Sclerosis (diagnosed in 1998). 

Melene used to be an avid volleyball player, leisure Moab Slick Rock biker, and hiker. When MS hit, it was hard, fast - anything but kind. 

Melene was then left to pick up the pieces, somehow cope, be a new mom in her early years of marriage, and redefine her new norm. Her road has been tough and scary. But her humor, kindheartedness, subtle determination, and ingenuity has made this road easier to travel for sure. 

I know of no one else that can make yelling at a fire hydrant to cross the road or receiving a warning for peeing behind a police station sound absolutely hilarious without making you feel sorry for them. 

Melene takes it as it comes and does the best she can with a wonderful, even cheerful attitude. I admire this lady and am pleased to call her my sister. 

Last year Melene discovered a love for recumbent biking and since then she's discovered several other things that she can do, despite predominantly using a cane and a wheelchair in settings where there are large gatherings. 

Thanks to Melene's fighter attitude and the amazing help of National Ability Center, she has returned to biking, skiing, swimming, and will soon try out horseback riding. I lied, skiing wasn't really in the picture pre-diagnosis, so that one is all new! 

When diagnosis and disability came for Melene, she felt unable to continue "active living". Melene honestly thought she'd not be able to do these kind of activities again... she's since found that with a little creativity and patience, that these things can indeed be done. 

Enjoying these activities are not lost after all; just a little altered - and there's absolutely nothing wrong with that.

I would like to take a moment here and thank those at the National Ability Center for putting up with Melene during this time. It must be very difficult to laugh and enjoy yourselves so much while helping her redefine her abilities. Thank you for all your hard work!

I simply can't think of a better place for philanthropic efforts to be spent than in support of clinical research to improve medical options or for places like the National Ability Center to improve hope and quality of life. 

If for no other reason than this (benefiting Melene) the funds have been entirely worth it. I'm sure they would appreciate any donation you could give. 

In addition to the National Ability Center, please note that on April 28 I will be walking with a few friends, like we have walked for the MS Walk before. 

If you feel like you would like to make a donation toward MS research, programs, and support please consider donating to team Diana's Dream, by visiting this site. Melene, this is a lifelong walk for sure, isn't it?

Checkmate! ... It's about Visualization, ya baby!

Most people are in a desperate hunt for "that thing" that they can buy or that person that will just make everything better. 

This thing or person somehow will fix or facilitate accomplishing all that your heart desires. When this happens, they (you) are simply seeking an external resolve to an internal problem. Why do this? 

Simply put, when you lose passion for something, for someone, or fail time and time again, it is generally due to the fact that you (or they) have eased up and stopped challenging yourself; you've stopped practicing. 

We lose sight of the plan when we stop thinking about it every day or planning for it. In my mind this happens because of one of the following reasons:

1. Lack of earnest commitment in the beginning.
2. After enough practice and planning, things become easier, we then fail to recognize we need to step it up a notch; or even re-evaluate the plan based on growth and development. 
3. You over-do it because you were too impatient and then you burn yourself out.
4. Visualizing the end result isn't applied.

This is where we stagnate and lose our edge. In other words, this is where we start to lose sight and think the plan is failing. Or you may think that you are failing and either quit or look for an additional external quick fix.

Here's exactly why it's critical to make a plan. Set your goals continually, review them often and visualize how these practice sessions will help you achieve your innermost desires.

The aforementioned applies to relationships, fitness, general health, work, school and more. All four of the above mentioned points are equally important. But I wanted to really point out the second and fourth.

After enough practice and planning things become easier, we then fail to recognize we need to step it up a notch; or even reevaluate the plan based on growth and development. 

Once you practice enough (even with big passions) we tend to get a little lazy. If you did this in a job setting you would get fired eventually. 

However in a professional athlete's world, this is where their trainer will kick it up a notch. You see, you've created a solid base of talent and endurance. It's at this moment you've now really got something to work with. 

This is where the pianist laughs at the days of struggling through the Thompson Piano Books while being frustrated as they prepare for a performance of George Gershwin's Rhapsody In Blue. All of the sudden the old adage of "practice makes perfect" really resonates. 

Even to maintain status quo, there's a level of intermittent challenges that must be endured. We practice fifty-two weeks out of the year, so that we can give a solid performance periodically throughout the year simply to maintain.

Visualizing the end result. This is how we get to the next level mentioned in my previous point. How bad do you want it? 

Have you taken time to mentally visualize yourself actually doing the thing you want to do? This is easier said than done. 

Visualization can sometimes require just as much discipline as practice and planning, if not more - probably because it's that critical. 

The pianist probably listened to Rhapsody In Blue countless times with eyes closed. Hands were pictured playing it as the music progressed. 

This is where the athlete imagined the feel of their body in some position or another in the event. The athlete even has a good idea when to expect complete exhaustion and has pictured what to do to keep moving. 

This is where the Executive makes a masterful play in the office and gets the budget they need approved in order to do amazing things for their employees, as well as for the company.

In order to succeed in these of course, you will have to define your level of commitment (point one) so that you can layout the best plan and follow it. In constantly re-evaluating the plan you also reduce the risk of doing too much too soon thus burning out (point three).

My next plan is to get comfortable submerging my head under water (short term goal), so that I can become a better swimmer (mid-range goal). 

I would like to compete in a triathlon (big goal). It's taken me a long time to just get in the water. A good chunk of time was used to walk around in the water to overcome the feeling of panic. 

I'm now doing simple strokes, but I freak out every time water gets in my nose and mouth. BUT, I have seen me fully engaged in swimming in my minds' eye. It wasn't until I could visualize each of these steps that I could challenge the fear(s) and then do them. I will do this.

What's on your list?

Doing Most Everything!

Question: What do you think of when you see the acronym DME? 

Depending on who you are and what you face daily, DME could be a Moscow airport, Digital Motor Electronics, a chemical solvent, a Canadian brewery, or if you are like me Durable Medical Equipment. 

The term seems relatively harmless. Individually the words are actually very strong, frequently used words. But for some reason when combined, Durable Medical Equipment tends to carry a hefty punch in the gut, especially when the term is used in relation your own personal abilities. I know because I've experienced it. 

I've had home health nurses hook me up to IV's and I've walked with a cane out of need. I already know what the transition of able bodied to "needing assistance" feels like. 

But it's the public stare you get with "disability" that can test your hope, motivation, and positive outlook; it can even alter your perception of self.

I have a dear friend, who is about my age, and she also has multiple sclerosis. She is absolutely beautiful, inside and out. She has a genuine sincerity and glow about her. 

My friend used to be a dancer; however, her legs no longer perform like a dancer's. But my dear friend is still living life fully. She has kids, a husband, she's a normal mom. 

She has things to do, activities with kids and family. She's also a patient advocate speaker. This last December we travelled back from our patient advocate conference together. 

I was assisting her through the airport by pushing her two-wheeled walker and transporting her carry-on bag, while someone from airport security wheeled her to our gate in a wheelchair. 

While walking through the airport she told me to look at people as we walk through the airport. She wanted me to notice how often people stared at me specifically while pushing her walker. 

I pushed her walker as though I needed it to walk. It was simply easier to move it and her bag that way. In all reality, it appeared as though I was using the walker out of need. 

Oh dear, people really do stare... sometimes people are so transparent that there's no guessing as to what they are thinking. 

I got stares when I used a cane - but not like this. I now know the look and feel of pitiable concern - I do not like it at all. After a while I found that it had negatively affected my spirit. 

I really wondered about my ability to cope with that situation, if my level of ability were to ever require "assistance". 

I have another friend that was in an accident in his early twenties and it left him a quadriplegic. I was talking with him not too long ago.  He's been in a wheelchair now for more of his life than he's been without one. 

He's now at the point where he doesn't personally view himself as "disabled". He's married, lives a very full life. Travels for work, for pleasure and yes there are always considerations that have to be made in order to do that, but it's second nature now for him - it's normal. He said he doesn't even notice all the stares very much anymore.

It may be a hard pride hit to go from your own ability to using a DME (cane, walker, wheelchair), but recently I've really liked my new take home message of what a DME is. 

To me they're not only canes, walkers, wheelchairs, catheters, and such. They are also shoes, railings, ramps, a steady hand, and trekking poles to name a few. Even more recently, they are running shoes, cooling vests, iPod, knee brace, ice and pillow. 

All of these things are designed to get you from one location to another or to assist you achieve a desired action. To help you keep living life, in whatever capacity you can currently participate.

My DME's (left to right): cane, running shoes,  running water belt,
trekking poles, sharps container, needles, porcupine massage ball, knee brace.

After evaluating both of my friends and their circumstances as noted above, I have decided that because of my accumulated DME, I am and already have been, Doing Most Everything. 

I know that when people had a fixed gaze on me while using my cane a few years ago, and while pushing my friend's walker through the airport, that judgments were being made. 

But even if I weren't using those things, judgments were still being made. We can't escape that in life, so why let those judgments define our own beliefs and abilities? 

This is where the Imaginary Villain (the ego) seeps into our life. It is also precisely when we must commit to live life without limits.

If my time comes to live life fully in a more modified fashion, I pray that you will help me remember that I am still Doing Most Everything, just in a different way. We all need this kind encouragement. 

A New Year! (Part II)

(Bursey, 2011)

I wanted to get into the nitty-gritty and share my thoughts on Jeffery H. Rice's top ten reasons people quit their New Year's resolutions, as noted in my last blog post. 

1) Lack of enough knowledge about the desired goal

In order to really accomplish a desired goal, you do indeed need to have some knowledge about what you're tackling; learning is key. 

Ask, research and determine what the purpose is in really going after your desired goal. Without a specific purpose, you will lose sight of your goal.

2) Not knowing how to put an action plan together

Throughly study, gain knowledge and determinie your purpose. It will become easier to determine what effect you really want this goal to have on you after determining the purpose. 

Once you understand what effect you want it to have, it is easier to create a concentrated path to attain the desired result (McMillan, 16). 

3) Loss of motivation

Mankind seems to always be in search of motivation. I know I get caught in the trap at times, but the reality is that motivational quotes, themes, videos, conversations and so on are simply a starting point to help yourself reignite your own personal motivational pilot light. 

The key is to never let the light completely burn out. Rather to keep it consistently burning and waiting, so that when something sparks, sending you into a full fire, that you are ready to roll with it. 

Eventually things will wane some as we get accustomed to the heat of the new norm, but as time rolls on we will indeed find something that sparks us again - the trick is to run with it, in a smart way, when the fire is lit.

4) Lack of support

Are you serious about your goal(s)? If so, have you even shared with your spouse, partner, best friends or parents what it is that you are trying to do? 

Have you asked them for their support and let them know specifically what you would appreciate them doing to help you along the way? Oftentimes lack of support is derived by you not taking your goal seriously. 

If it's a private goal, then you have no business whatsoever getting upset with others for being inconsiderate when they have no idea what the hidden expectations are. If it is a private goal, then you had better be honest with yourself. 

Lack of support (personal or via others) is usually indicative of an empty promise that you have given yourself.

Now there are some circumstances where you really do struggle with adequate support. Could it be that you are relying too much on others to get you where you want to be? 

Do you have unrealistic expectations? Or could it be that your support system truly sucks? If this is the case, email me, we'll huddle about it and find a way.  

5) Time management

No boss, no spouse, no kid, no parent is going to be standing at the foot of your bed at four-thirty or foive o'clock in the morning to get your attention. Get up and use your time wisely. 

Work on your goals and dreams, before other responsibilities get in the way. This is where you find out if you really want to achieve your goal badly enough.

6) Fear of failure 

I couldn't say it better than Michael Jordan in this youtube clip.

7) Excuses

Simply put, if you are making excuses, you are not fully committed. You may have to modify, you may have to adapt your goal to your circumstances. You may have to get creative and be extra patient, but there is a way. 

8) Not seeing results quick enough

Patient persistence is key. You may not feel like you are seeing results quickly enough; if this is the case, then you aren't appropriately measuring and tracking your progress. 

You need to track your results so that you can gain an honest perspective about your improvements.

"True progress quietly and persistently moves along without notice." ~ St. Francis of Assisi

9) Lack of nutrition knowledge

Have you honestly invested in researching what foods are best for your body type? Have you ever tracked what you are eating? Have you met with a nutrition specialist to help you gain adequate knowledge to achieve your goals here?

10) The quick fix fad of the month otherwise known as the $100 billion dollar diet industry

Chances are that if it's a quick fix, then the results will be fleeting. So the question is, "do you want lasting changes or temporary ones?"

Just as a closing side note, I found the picture on Paul Bursey's blog page about the Entrepreneurial Mindset. Granted, in this particular article he is relating how to overcome network marketing challenges, but it's written in such a way that the application is actually quite broad. A good read with relation to goal setting.
                                                  
McMillan (2012). Hodgepodge Isn't a Training Program. Running Times Magazine, January, p. 16.

Bursey (2011). Overcoming Obstacles And Coming Out On Top In Network Marketing. (http://paulbursey.net/network-marketing/overcoming-obstacles-and-coming-out-on-top-in-network-marketing/). Paul Bursey Blogspot, March 17.

A New Year! (Part I)

Diana approximately 40lbs ago, hiking at Natural Bridges National Monument.
I used to need assistance stepping down from a curb and here I had just hiked
serious terrain for about 4hrs. Thank you trekking poles!

We are on the eve of a new year and I am determined to make the most of it. I'd love it if you would commit to yourself and join with me; in whatever way is best for you. 

We all have "a past" and I'm convinced that we shouldn't really forget it. I feel that once you forget it, you kind of have a tendency to stop learning from it. 

I hate re-learning, it's never comfortable. What I am saying is to choose not to let the past weigh you down; rather, let it fuel you in order to bring you to new heights - in a positive direction. 

You are who you are today because of yesterday. You will be who you become tomorrow, because of who you are today. It's a compounding effect and only you can decide whether it results in a radiating positive or a gloomy negative. 

It really is that simple. So, pick what makes you happiest, not necessarily what is easiest or the path of least resistance. Do something different this go-around. Find a way to make it measurable and give it a solid year of effort. 

Statistically most people quit their resolutions within sixty days. An even more compelling statistic is the ratio of people being more dedicated to planning their next vacation than they are to personal goals, even ones that are actually quite critical. 

It's time to stop making empty promises to yourself, family and friends. 

In December 2008, Jeffery H. Rice, CPY, CSCS, wrote an article talking about the top ten reasons people quit their New Year's Resolutions. The reasons are:

1) Lack of enough knowledge about the desired goal
2) Not knowing how to put an action plan together
3) Loss of motivation
4) Lack of support
5) Time management
6) Fear of failure 
7) Excuses
8) Not seeing results quickly enough

9) Lack of nutrition knowledge
10) The quick fix fad of the month otherwise known as the one hundred billion dollar diet industry

I'm currently working on a plan to create safeguards to buffer points one through ten listed above. My goals for the coming year can be best grouped into the following four categories: spiritual, physical, nutritional, mental. 

The action plan requires accountability, patience, research and study, practices to mentally visualize outcomes, measurable tracking methods, positive self talk, a budget, accountability, accountability, accountability. 

Self doubt makes us negative, negativity causes fear, fear hinders dreaming, lack of dreams depletes desire, loss of desire kills hope, not having hope makes living appear futile and then people stop trying to live life to its fullest. Stop the cycle of doubt. Believe!

"You must be the change you wish to see in the world." 

~ Gandhi

To Be Continued...