It has been nearly 6 weeks since I hurt my back. Like, HURT my back to where every move I made was difficult, uncomfortable, painful. I was taking painkillers and muscle relaxers to just function minimally to take care of my kids and house. I saw a chiropractor multiple times and got a referral to see a back doctor who told me there was no indication of any major issue; most likely a strain that would heal on its own within 4-8 wks.. This really pissed me off because I didn’t believe him. I felt he was brushing it off. I just KNEW it was something more. There was no way I could be experiencing that amount of pain and limited mobility and NOT have really done some damage.
Welp, it’s been 5 and 1/2 weeks and I’m at about 80%. Yesterday I met a friend at the park and when she asked me how my back was doing, I was almost taken aback to realize that I was actually doing OK. I was able to sprint after Max when he decided he wanted to play in the forest instead of the playground. I could lunge to knock the bottle cap out of his hand while it was on its way to his mouth. I could take him in and out of the stroller with no pain.
On the way home, I RAN. Yep, about 1/2 mile. Not earth shattering, but it felt incredible. My heart was pumping, I was breathing heavily and breaking a sweat. You guys, this is a biggie because it’s the first time in nearly 6 weeks that I have moved my body like that. I didn’t want to push it, but it felt ok, so I kept going. It just made me think how blessed someone is to have an able body. We sooooo take it for granted until we lose it. My favorite inspirational health quote (it is even on my business cards!) is: “One who has health has hope and one who has hope has everything.” How true is that?!
You just don’t realize until you’ve been knocked out by the flu or broken a bone or hurt yourself and been out of commission, how AWESOME it is to have your health back. Hurting myself like that was truly terrifying. I thought to myself, if I’m this fragile at 40, what the heck is my body going to be doing when I’m 50, 60, 70 years old? I really saw myself with a cane, a walker, a wheelchair. My perspective has changed dramatically as a result.
Our workouts should be about doing something great for our body that is going to enable us to run after our kids at the park, to unload groceries from the car, to play at a waterpark, to throw a frisbee on the beach. <<< THIS is quality of life. Exercise will keep us young, agile, able, and injury free so that we can CONTINUE to do these things as we age. The only images I have of my grandparents are elderly, sick, grandpa in a wheelchair with one leg amputated due to complications from diabetes, grandma smoking until her dying day. But, I also know 70 and 80 year olds who are vibrant and spry. THAT is who I want to be. My workouts are taking on a whole new meaning. It is no longer about ‘HOW MANY CALORIES DID I BURN?!?!?’ or “How many reps did I do?” It will be about moving and breathing and strengthening and stretching and nurturing my body for that 30 minutes. It will be about just DOING it, so that I can continue to do it daily.
I hope that you all have this perspective about your fitness journey. The weight loss and firm muscles will come as a result, but let’s shift our perspective to one of ‘lifelong health and vitality’, shall we?
None of that stuff turned out to be the biggest part of what being a coach has meant to my life.
It’s time to address ‘undereating’.
I am constantly hearing from people who need help because they are stuck at a weight loss plateau. Here’s what I have learned in my 15+ years in this business: for the most part, we are confused, lost, misguided about how to lose weight. Eat this, don’t eat that, cut this, don’t eat this time of day, don’t mix this food group with that, etc…
The ‘diet’ industry is a multi-BILLION dollar/year industry that offers so many plans/programs/schemes to lose weight. How the heck are we supposed to know what to follow? What I have witnessed over the years when someone is stuck at a plateau, is that they are not eating consistently and not eating enough food in a typical day. I wholeheartedly believe that NO ONE should be eating less than 1400 calories/day.
I know that some of you are eating under 1000 calories/day!
That is a starvation diet. I know, I know…we are busy moms. I am, too! I totally GET IT. I have those days, too! When you barely manage to get a cup of coffee in while fixing the kids’ breakfast. Lunch consists of the scraps of fruit and crusts of bread the kids didn’t eat because you don’t want it to go to waste. Which leads to a starving mama by dinnertime who is eating everything in sight while prepping dinner that once she finally sits down with her plate, she’s actually eating her second serving! I know this because I live it. It takes a conscious effort to plan my meals, then plan my grocery list around that. It takes washing, chopping, storing fruits/veggies so that they’re ready when you need them.
Here’s a quick picture of what happens when we under eat:
I like to think about it like a houseplant. When our plant is watered daily, it flourishes. It is healthy. It is a beautiful color and grows quickly. When we water it daily, it ‘drinks’ the water and then rest leaks out the bottom. It is satiated. What if we go on vacation and neglect that plant for a week? What happens when we come home? It’s wilted, brown, near death. We ‘feed’ it (water) and it takes what seems like, a full pitcher before it is ‘full’. It is STORING that food. It is soaking it all in and holding onto it because it was completely dried out. Think of your body in this way. When we are malnourished and then begin to eat regularly again, our bodies will hold on for dear life to what we give it, not knowing when it will get its next meal. In time, our metabolism regulates and understands that there will be a steady stream of sustenance coming in, giving permission, or allowing our body to ‘release’ the excess (in this case, being FAT). Without enough food, our body can’t even perform its basic functions. Now that you are adding exercise into the equation, how can we begin to expect our body to cooperate and release the weight when we are barely giving it enough calories to perform the basic daily activities (move, breath, blink, swallow???). I know this sounds crazy and counterintuitive…”Why can’t I just eat less and lose weight?”
Here’s what I’ve seen over the years:
Most people don’t eat breakfast. They get to work and give in to donuts/muffins/vending machine junk, thinking they’ve ‘earned’ it by saving calories on skipping breakfast. Lunch is either skipped or consists of fast food. Nothing else is eaten all day until dinnertime (6, 7, 8pm), at which point, you are famished and eat double portions of everything.
People then wonder why, when this doesn’t seem like a lot of food, they are gaining/not losing weight.
The biggest lesson I’ve found that my challengers benefit from is learning ‘HOW’ to eat. By this, I mean balancing carbs/fat/protein, regulating portion sizes, training yourself to eat at regular intervals, recognizing hunger cues. So much of this is NOT about ‘what’ to eat. Don’t get me wrong; that is a huge factor as well.
Here’s what I recommend:
Tip #1) Keep a food log. Write down every B.L.T. (Bite, Lick and Taste) that passes your lips, including liquids. Write down the time of day you are eating each meal/snack and your hunger level on a scale of 1-10. I would also encourage you to note your mood (mad, depressed, bored, etc…)
#2) Have healthy food in your fridge/pantry. Washed and chopped fruits and veggies, hard-boiled eggs, grilled chicken, tuna packets, nuts, dried fruit.
#3) Make sure each meal includes complex carbohydrates, healthy fats and lean protein.
#4) Set a timer on your phone, if you have to, to eat every 2-4 hours.
#5) Drink half your body weight in ounces of water daily.
#6) Exercise 30 minutes a day, 5 days/week
#7) Get 7-8 QUALITY hours of restorative sleep each night.
If you are needing more help, please reach out to me. My 21-Day Fix groups offer incredible weight-loss results (average of 8-10 lbs. in 3 weeks). The color-coded, portion control containers show you exactly what to eat and how much to eat each day. It completely takes the guesswork out of it. Here’s a quick video to show you what it’s about. http://beachbodycoach.com/esuite/home/ShellyGonzales?bctid=3124709772001
Please let me know how I can help.
Being a mom is the best ‘job’ in the world. It is the most time-consuming, thankless, exhausting role, yet the most rewarding, hands down. We love our little people so much that we often put our own needs on the back burner. We pay ourselves the ‘leftovers’, which usually isn’t much.
Our kids need and deserve so much more from us. It all starts with taking care of mama. You know what they say, “If mama ain’t happy, ain’t nobody happy”. When we are taking care of ourselves, we are at our best for them.
What makes us feel good mentally, physically, emotionally? Exercise and healthy eating! Getting adequate sleep and drinking lots of water. Taking time to nurture ourselves for a little while everyday.
My mama network has been a lifesaver for me through the years as I navigate motherhood with each new baby. You are my support, my encouragement, my comic relief.
This Mother’s Day, I want to give back to you in the best way I know how and that is to help you become the best version of YOU!
For the first time ever, I am joining forces with the mama coaches on my team to create a FREE 5-Day Focus exclusively for MOMS!
Here’s what you get:
· 5-day clean meal plan
· Grocery shopping list
· SIMPLE and QUICK dinner ideas
· Daily ‘EXPRESS’ exercise homework (20 minutes or less)
· Private Facebook accountability and support group where you will be surrounded by MOMS who are also working on becoming the best they can be!
· A team of MAMA coaches working together to help you succeed!
We just want to gift this to you and help you get that jump start you may be needing. There is absolutely NO cost to join. Spread the word to your mama friends and let’s get fit together!
REGISTRATION DEADLINE IS Sunday, May 11th by 11:59PM!
Please register at http://fs3.formsite.com/mporter/form26/index.html
I am so excited for this and know you will love this JUMP START to CELEBRATE YOU, MOM!!!