Tag Archives: weightloss

How Sarah lost over 40 pounds…

13 Jan

sarahrun

I get asked a lot about how I lost my weight and how I got into running. It didn’t happen over night, it took years of me being over weight and "trying" (not really) to lose weight. I told myself I was a happy person, I didn’t need my world to revolve around food and how many calories, fat, etc I was eating. Truth was it did revolve around food, but in a bad way. I ate whatever I wanted, whenever I wanted. Never thinking about the consequences of my eating, or the example I was setting for my daughter. I had high cholesterol and my liver levels were not in the normal range, I was 40 pounds overweight and out of shape. I ate my meals like it was my last one.

Not sure why it finally clicked but in June 2011 (the 13th to be exact) I actually started my journey. Here are a few things I changed right away.

  • Started walking
  • Went cold turkey on cheeseburgers and fries for one WHOLE month.
  • Switched flour tortillas for corn (it’s the little things)
  • Started eating the Special K protein bars for lunch, usually with fruit, veggies, cheese, etc.
  • Quit drinking Dr. Pepper
  • Starting drinking water and lots of it!
  • Cut my portions down
  • Started eating breakfast. I’m still not a big breakfast eater, but I’m trying.
  • Protein Shakes
  • I started tracking all my food and exercise in My Fitness Pal.

I sarahbeforecan’t believe I’m making this picture public, but here I am October 2010, 40 plus pounds over weight. Sadly this picture wasn’t enough to get me active until June 2011. 

 

 

It was hard at first, really hard. But once I started seeing results it became easier. I tell myself every day I am happy, I am healthy. I will not go back to being 42 pounds overweight!

I walked 5-6 days per week, 4 miles at least with a friend. We walked all summer that year. When the time changed, it was harder for us to walk during the week so I started trying to run. I made it 1/2 mile and I thought my lungs were going to explode! I kept trying and I would run 1/2 mile, walk 1/2 mile and so on.

A friend talked me into signing up for a 5k on Thanksgiving Day that year, so now it’s getting serious. I did that 5k and I was hooked! I decided to sign up for the Cowtown 10k which was February 25, 2012 and my training began. I didn’t follow any specific training schedule, I just ran, each time increasing my mileage just a little bit. By the time February hit I was at 7 miles and I had lost 42 pounds.

I still struggle with eating the right food. I don’t have any special diets like Vegan, Vegetarian and Paleo. I just try to eat the best way I can. I still eat almost all the same foods I just cook them differently and eat less of it. I have been trying new veggies. I still don’t like asparagus. I did recently try spaghetti squash and I will try it again. I do love Broccolini!

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I have days when I don’t make the right choices, I just know the next day is a new day. I can begin again.

I love being able to encourage others. I love that I have made new friends in this journey. I love that I am a good example for my daughter. I think I have made my little family proud of me. I never thought I could achieve anything at my age, let alone be running half marathons and be considering a full marathon. I never thought I’d get up before the sun to run. I don’t get up that early for anything but vacation!

I never thought at my age that I’d have something to be this proud of. I run to set an example for my daughter. I run for my health. I run to compete against my old self, the out of shape self, to prove to her that I don’t have to be her anymore.sarahchristmas

 

You can follow Sarah on her blog, How my world runs.

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The list.

11 Sep

How many times in your life have you tried to lose a few pounds? I know I’ve tried several times. I failed in the past because I didn’t educate myself or ask for help. 80 pounds later, I feel like I can dish out some advice.

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  • Identify your WHY. Why do you want to lose weight. Write down the top 5 reasons and keep them close to you. If you ever wonder why you started this or you get discouraged, just take out your list and that will revive your ambitions.
  • Set short and long term goals. They can be monthly, quarterly, and annually. This way you always feel like you have to look forward to something. This will also keep you from setting unrealistic goals because as your body changes month to month your goals will change. Trust me.
  • Pick out a workout program. Find something that you will LOVE. You need to look forward to doing this every day. Don’t get something that you will dread doing. Pick something that inspires you.
  • Go shopping! Picking out a new workout shirt or shoes is a fun way to reward yourself. I find that I’m more excited to workout when I have a something cute and fun to wear.
  • Designate a special area. I am fortunate enough to have a room I can set aside as a workout room. If you do not have this advantage, no worries! Use your living room, bedroom, garage, etc. Any place will work. Just make it your own!
  • Weigh and measure. I do not stalk my scale. But, when you first begin, you need to weigh yourself. Don’t go overboard and weigh in daily. Your weight fluctuates too much and this can cause confusion and frustration. Weigh once a week or once every two weeks. Measurements are what you need to look at. Measure each arm and leg, your butt, chest, hips, and neck. Record this in a notebook so you can look back and see how much you improve every week. This is very motivating.
  • Track your nutrition. This is key. If you think you can get out of this one, think again. Go online, use an app. Do whatever it takes. You need to see where you are every day. Not only should you be creating that caloric deficit when you are trying to lose, but you need to look if you are getting the proper nutrition and fuel your body needs.
  • Identify your weaknesses. Is it sweets? Salty snacks? Get them the heck out of your house. If they’re not in there you won’t eat them. If you are tempted to eat junk-just picture me yelling at you.
  • Educate yourself. Subscribe to a fitness magazine. Read a book on nutrition. We all know that knowledge is power.  I look at it like this: If I had to take care of something very special, I would want to know everything about it, treat it right and love it.  You are special. You need to treat yourself right and love yourself. Put yourself on a pedestal. It’s time to take care of yourself. Our bodies need to move and be fueled with the proper foods. If you want to live long and healthy that is.
  • Support. Surround yourself with supportive family and friends. Let them know what you are doing. They need to be considerate of your goals. They might want to join you! Always keep in mind when temptations arise that you are in control and you know and will do what is best for your body. If some people can’t see that or don’t care, then you may want to do some weeding…

I hope this list of mine will be of some help to you. Whether you are on your journey or you want to start tomorrow. Don’t wait until another Monday rolls around. Screw that! Start now!

If you have any questions about this list, need some guidance or help picking out a workout program please comment below or email me at sweetsnsweat@gmail.com

Want me to yell at you?

21 Aug

Once or twice a week I like to throw in a good upper body (mostly arms and shoulders) workout. Tonight I decided to create a routine of my own. I liked it so much I did it twice. And you should too!

armworkout

When I was finished I did some stretching and I was done for the day. Easy to fit this in because I did something I look forward to.

 

I do feel the need to admit something. I’ve been a slacker with my morning workouts. I’ve been having to fit them in in the afternoon/evening which I hate because I would much rather be hanging out with my boys (husband and son that is)! Granted they join me once in a while, but it’s not the same. I love working out in the morning. What the heck is wrong with me!?

Reasons to workout in the morning:

  • Wake up and rev up the metabolism.
  • I don’t have to try and fit it in throughout the day and risk missing it.
  • I feel great when I start the day off with some good sweat.
  • I never regret it.
  • It’s my alone time.
  • I don’t have to shower twice!

I need to cut this out and put it by my alarm clock! I’m challenging myself to get my @$$ out of bed, get downstairs, and workout. No more of this afternoon/evening crap. I want this done in the morning. Ok I’ll stop yelling at myself now. Need me to yell at you? I’ll do it. Just ask.

Eggs and Little House

6 Jul

Workouts for the week:
Saturday: P90X Shoulders and Arms
Sunday: Run 4 miles (treadmill)
Monday: Cross training.
Tuesday: Run 3 miles (treadmill)
Wednesday: Bedroom remodeling!
Thursday: Run 3 miles (treadmill)
Friday: P90X Shoulders and Arms

Busy week! I am at the end of week two with my half marathon training. So far so good! I am mixing up my workouts to keep it interesting on my off running days.

We celebrated the fourth of July with a bang. Not. We started working on our bedroom. The country western border and pink carpet just weren’t doing it for me anymore. We have lived here for 4 years and it finally came down…after four hours of scraping! I think a great way to ruin someones day or to get even with someome would be to sneak into their house and put up a border.

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Bedroom is painted and closet is painted. Now, we need to pick out the fun stuff, furniture, carpet, and decorations. We are debating on the flooring, because we see that there is wood floor underneath the carpet…so, what should we do?

Was it just me or did Thursday feel like Monday? I ran that morning. My calves were so tight from standing on a ladder all day and my neck hurt, but I sucked it up and ran. Got to stick to my training schedule or I will get in trouble. I’m pretty tough on myself.

It’s Friday and I am living it up like usual. Watching Little House on the Prairie and watching the clock hoping it’s time for bed soon. Maddox just needs a bath and we are good to go. What kind of bedtime snacks do your kids like? We usually give him yogurt or unsweetened applesauce. We crush his vitamin and claritan and mix it up. Poor little man has been on this stuff since he was four months old. I wonder what it’s like to just put your kid to bed without medicating him. I am not complaining, just wondering. A mom can dream right? Hey, whatever it takes to keep
my baby healthy, I will do it! Maddox loves greek yogurt. Here’s tonight’s super hero snack:

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I had Shakeology at 4:00, so I made myself a late dinner. An egg white with veggie cheese on a slice of wheat toast, sliced peppers, pickles, and grapes. Nom.

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Weekend workout plans will do a switcharoo. I am supposed to run 4 miles on Sunday, but we are celebrating my grandma and grandpas 50th wedding anniversary Saturday. Mass, reception, dinner, and dance. We know how to celebrate. So, I will switch my running to tomorrow. I am planning on having my feet hurt Sunday from dancing too much.

Happy Anniversary Papa and Grandma Shirley. Love you both so very much. Muah!

Cupcake wine is good for you…

27 Jun

Good afternoom. I am writing my blog while I am sitting by the pool. Yeah, we have a pool in our backyard. Cause we’re awesome like that.

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I didn’t say it was a real pool. Only one 2 year old at a time!

Me and my other half went on a mini vacation. Sunday, we dropped Maddox off with grandma and grandpa and headed to Deadwood, South Dakota. We did the usual gambling, walking around, site seeing, and all that fun stuff. We have been down there several times, it’s just nice to get away for a bit.

We went to see Crazy Horse and Mount Rushmore.

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I know, I really need to look into taking up photography professionally…

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Monday was the first day of my half-marathon training. Good thing it was a rest day, because the gym at the hotel we stayed at was not open yet. We almost won all of our money back that day within ten minutes and by mistake! What a good mistake that was…Tyrell :).

Ready to go eat our fancy supper.

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Mmmm cupcake wine….

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We had a great time together! I sure missed my little man though! After we got home I had a 3 mile run on the schedule and a 2 mile run today.
This is going to be good.

Tough Love

14 Jun

I have been thinking alot lately about why I became a Beachbody coach last May and why I still am a Beachbody coach. Last year my main goal was to get healthy myself. I also found it very helpful to have others follow me along my weightloss journey. It was very helpful to work with people who were going through the same thing. Losing weight is hard when you do it the right way. Good things never come easy.

I have worked so hard to get where I am today. 60 pounds in 1 year (80 since Maddox was born). It would have been very difficult to do this on my own. I
would never have been able to do this without the help of my coach, posting and blogging about my progress for accountability, and educating myself on how to do this the RIGHT way.

There are so many weigtloss gimmicks out there. Turn on the television or go online and you will find some dumb contraption, pill, wrap, magic powder, or jiggly hand weights (really?). Everyone wants to improve themselves, but those marketing people are clever and they want to show you the fast and easy way to get the body you deserve. If all of these products “work” so well, then why do we have such a high obesity rate? Why? To put it bluntly, we eat crap and we don’t want to get up and break a good sweat. That’s how I used to feel. I wasted so much time feeling bad about myself. I tried the stupid gimmicks too. No, nothing worked.

Just the other day I ran across a book I had bought on Amazon four or five years ago. I don’t remember the title off hand, but it was something about 12 second workouts. What?! Come on Lindsay! I was desperate, I had no one to show me how to do this. So, I kept failing and failing.

The biggest excuse I hear the most is, time. I don’t have time to workout and eat healthy. Are you kidding me? Maybe you need some tough love? Workout in the morning. Get up earlier and get it done! Last year I got up at 4:30 every morning because my son was 1 and I had to get it done before work and before he got up for the day. I made myself do it because it just had to be done. I have a full time job, a two year old, and a home to take care of.
Some days, it’s not easy, but that’s life.

As for eating healthy. So not hard! I still drink Shakeology every day and I make sure eating fresh fruits, veggies, grains, legumes (all the good stuff) is a huge part of my daily diet. I have found eating healthy is essential for long term health and wellness. Take care of yourselves people.

If I am your Beachbody coach and you would like to connect or you want me to be your Beachbody coach (I’m cheap…free actually) please contact me and let me know. You can always find me on Facebook.

Cookies and Wisdom

2 Jun

Workouts:
Thursday-Rest (no workout)
Friday-Walk
Saturday-Run (Treadmill)

I took an unplanned rest day on Thursday. My body told me to, so I listened. Yesterday, I went for a walk with a friend. I wouldn’t classify it as a workout at all, just good girlfriend quality time. Today I ran on the treadmill. Do you like to listen to music when your running? It’s a must for me. I put the t.v. on closed caption and watch to pass the time. What do I watch? Frasier. I have a billion of them on my DVR. Shut up. It makes me happy.

I made some delicious chocolate chip cookies last night. They’re called clean eating chocolate chip cookies. I got the recipe from one of my favorite sites for clean eating ideas and recipes. They are super easy to make and you aren’t putting any junk in them (which is why they are called it CLEAN). No bleached flour, butter, eggs, or sugars. Just good stuff, that’s good for you!

Clean Eating Chocolate Chip Cookies

Preheat oven to 325 degrees F.

Tools
Food processor
Large mixing bowl
Spatula

Ingredients
2/3 cup almonds
1/3 cup cooked oatmeal
3 tbsp. honey
1 tsp. vanilla
1 tsp. cinnamon
1/8 cup whole wheat pastry flour
1/2 cup grain sweetened chocolate chips (or dairy free chips)

Note: If you don’t want to use the chocolate chips, they could be very easily substituted with raisins, nuts or dried fruits of any kind.

Directions

Step 1 – Mix everything except the chocolate chips in the food processor. You should have a nice wet, sticky dough when you’re done.

Step 2 – Using your spatula, scrape dough into your mixing bowl and mix in chocolate chips.

Step 3 – Spoon onto a parchment lined cookie sheet.

Step 4 – Bake for 20 minutes.

have made alot of changes this past month with food. I have learned so much, so I am trying to apply it to my daily life. I have not had any meat in over a month, very small amounts of dairy if any, still no pop in over a year, and no coffee for almost two months. I have nothing against eating meat, I grew up on a farm I know how it goes. I just feel so much better not eating it. If I don’t like something, I won’t do it. Simple. We’ve grilled a couple of times in the past couple weeks and I have been eating veggie burgers with veggie cheese. I can’t tell the difference. I think they are delicious. And I don’t feel guilty or cruddy when I’m done eating. It has not been a challenge at all for me. I don’t crave it. I just don’t want it. This wasn’t planned, it just happened! Believe me, there are plenty of other ways to get my protein, which I do. It’s all good!

I keep going back to this, but it seems like it is something that people don’t want to face. You are what you eat. Period. So many people complain about the way they feel, look, etc. I wish they would just realize that if they tweaked their diets a bit and stuck to a workout routine, they would feel so much better. I know, there are alot of medical conditions that have nothing to do with this and sadly cannot be fixed without medicine, but there are alot of things that can be.

Staying active and eating right will certainly change your life. It has changed mine. When I had my son two years ago, I was 80 pounds heavier than I am today. 80 pounds! I didn’t take some magic pill or drink a magic juice. I worked my ass off, changed what I ate, and changed the way I look at food. My back doesn’t hurt anymore, my feet don’t hurt, I don’t have heartburn, I can sleep at night, I rarely have headaches, I rarely get sick…I could go on and on!

Educate yourself, ask for help, do whatever it takes. We only get one shot at life, why not make it great?

You know I’m here to help. All you have to do is reach out and ask 🙂

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