weightloss

Revolutionize your lifestyle

Do you track?

Do you track anything?

It’s the small things in life that end up making a big difference. This is true for your finances, for your relationships, your house work, and especially for your fitness.

The extra $20 you could save each week by deciding to bring your lunch two days versus eating out could help you save over $1,000 a year. Walking up and down the stairs at work versus taking the elevator could give your body an extra 5-10 minutes a day of movement, and over time that movement will not only make your legs stronger but also improve your cardiovascular system.

The single biggest difference you can make to improve your behaviors is tracking. Starting today, if you set out to improve an area of your life, you need a measure. You need to be fully conscious and aware of the actions you are currently taking (or not taking!). And this measure can come by a simple tracking system.

Since this is the Just Feel it Fitness blog, let’s go with the example of someone wanting to lose weight by working on their nutrition. (Who doesn’t want to lose a few pounds, right?) This is not complicated, and this will not take any more time out of your day than the time you spend brushing your teeth. Do you have an extra minute to spend brushing your teeth? If the answer is yes, then you have the time you need to start tracking. Just take a pen and piece of paper and keep it with you all day. Any time you put something into your mouth, write it down. There are plenty of apps and spreadsheets you can download to do this tracking in a fancy format that will break down calories/fat/etc.  But, all you really need is a piece of paper.

Once you become aware of what you are putting into your body, you might think twice before eating the entire row of cookies, or the entire bag of chips, or that second glass of wine. Write down everything: every candy from the receptionist jar, every sample you try at Trader Joe’s, every piece of bread you eat waiting for your meal, you get the point. Write it all down. Be aware. This awareness will help you. And when you start realizing what you are putting into your body without even thinking about it, you just might not eat it the next time because you don’t want to write it down!

Maybe you want to improve your finances, write down every time you buy something. Have a measure, know where you are spending. Whatever your category is that you want to improve, write down everything.
Try it for a week, and then another week, and then one more. It takes three weeks to make or break a habit, start this one today. I guarantee you’ll be amazed by the results.

Small, consistent behaviors over time can lead you to amazing results.

Have a great week,
Meryl

Love Your Body

Sign up now for the February “LOVE YOUR BODY” Challenge Group.
We’ll be focusing on weight loss, nutrition, and accountability.
Email Meryl.Marciante@gmail.com for more info on how to sign up.


minute muffin with text

Featured Recipe

Blueberry Minute Muffin

1/4 cup ground flax
1/2 tsp baking powder
1 tsp cinnamon
1 egg
1 tsp coconut oil
1/4 tsp sweetener of choice (I used stevia)
1/4 cup blueberries

Mix everything together in a coffee mug or microwave safe bowl. Microwave on high for a minute. Dump out onto a plate.

This came out perfectly fluffy and delicious for a gluten free muffin!

The number on the scale.

Recently a client asked me “how often do you weigh yourself?” I found this such a great question with a really complex answer. So let me tell you about my relationship with the scale. This is by no means what yours should be, because let’s be realistic, everyone is different and everyone’s weightloss journey is also extremely different. Some people are trying to put on weight, some are trying to maintain, but most are trying to lose weight and my hope is that people in the last mentioned group are doing it in a healthy way without extreme dieting.

So back to the question- how often do I get on the scale? The truth- never. But that hasn’t always been the case. In fact prior to my 2 pregnancies and throughout them, I would weigh myself every single morning. And during the pregnancies, I wrote it all down in a chart and compared the two pregnancy’s weight gains. Why? I don’t know! I think I read too many “preparing for baby” books that talked about what the recommended weight gain should be and why. It didn’t make a bit of difference though, I still ate when I was hungry and I ate a lot. And I knew the number would go up each week, I just didn’t know how rapidly so I liked being able to monitor that. It gave me a sense of control in an experience that is completely out of our control. Like I still had a bit of control in what was happening with motherhood! Then what? Well, post pregnancy I lost the baby weight rather quickly. Nursing and running after the baby and my already fanatical fitness tendencies helped the weight to come off. And I continued to weigh myself daily until I reached a number I was happy at.

And now I am at a place in my health and fitness where I have realized that the number on the scale doesn’t matter that much. What is more important to me is how my body feels. I know exactly how much I weigh based more on my clothes and my emotions than that number on the scale. I know without a shadow of a doubt in the past 10 days I have put on 5-7 pounds. From heading to Chuy’s for Tex-Mex the minute the airplane landed (yes, after 4 hours on the airplane with 2 toddlers by myself, a beer was imperative!) to an absolutely beautiful wedding weekend with the best lemon wedding cake I’ve ever tasted, to girls dinner at Rise, to a Friendsgiving wine tasting at Times Ten Cellers, to Good ole Thanksgiving Dinner, brunch at Taverna, and of course pizza night atCane Rosso and a few other Mexican dinners thrown in the mix, this girl is ready for some serious clean eating! I wouldn’t trade any of it for a second but I know how my body feels when my diet is cleaner. I’m craving that feeling- the feeling when I’m not as bloated in my stomach and face, and when I’m not tired and lethargic. I need all the energy I can get to chase after my boys! So back to clean eating, December will be hard enough to stay focused with all the holiday parties and get-togethers so I’ll be starting off right with my December Graduates Challenge Group that begins today. We’re going to help hold each other accountable and stay focused all month long.

So how often should you weigh yourself? There’s not a one size fits all answer. If you’re the type of person who is motivated by the numbers, then by all means weigh yourself everyday. But if those numbers are going to make you crazy and you’ll not eat for a day because of the number, then weighing daily is definitely not for you. Once a week would be a better option. And please don’t think I’m suggesting that you never weigh yourself. Your weight is a total picture of your overall health, and it’s important that we keep good tabs on it.

I’m very curious, how often do you weigh yourself? Do you weigh yourself at the same time everyday? Can you tell what your weight is based on your emotions or by how your clothes fit? Let me know!

Have a great week,
Meryl

pomogranat

December Holiday party ideas

For a beautiful and scrumptious  addition to your holiday party this year, try this salad of persimmon, pomegranate, goat cheese, and toasted walnuts, served over arugula.

1 packet of arugula
1 pomegranate (seeds removed)
3-4 persimmons cut into wedges
1 small log of goat cheese
3/4 cup of walnut halves, toasted

Lightly dress the arugula with a bit of olive oil and balsamic. Layer on the bottom of a large serving tray. Next assemble the persimmons, pomegranate, goat cheese, and walnuts on top. That’s it! Enjoy!