Here’s a quick fitness tip. A mile is a mile no matter how fast you go. Walking you’ll burn roughly 100 calories. Jogging at 10 min pace, roughly 110 calories. Killing yourself at 7 min pace 125 calories
So don’t go faster and push yourself more than you are able for calories sake. You will burn far less calories running full speed for 2 mins and keeling over than if you walk until you are tired
I’m trying something new. I want to mirror my blog a little like my marathon training; one long run a week, and several short ones. So from hence forth, Monday-Friday will be filled with short blurbs with fitness tips and food for thought Saturdays are reserved for the long posts – the long run. And just like my running, on Sunday I will rest.
Today’s long run is about weight loss S.O.S – Stuck Ostrich Syndrome
Now I am not ragging on ostriches. They’re pretty cool birds. They can run up to speeds of 40 MPH, their meat is super lean, and the males egg sit at night so the females can have girls night out. But I think almost everyone had heard some version of a proverb about the ostrich with it’s head stuck in the sand. The idea is that the ostrich, afraid of something, buries its head in the sand so it doesn’t have to see the big scary monster. Interestingly, this is a myth. The ostrich only looks like its head is buried in the sand because of its light color. Because it does lay down its head to hide, it can still see what’s going on.
Now you’re are probably saying, Wow that’s fascinating. Thanks for the National Geographic update Betsy/ But what’s this have to do with weight loss?
Well I’ll tell you. In past incarnations of my attempts to lose weight, I would tell myself and anyone who would listen, that I had no idea why I wasn’t dropping the pounds. I was doing all the right things: exercising, counting calories. I figured my body had some defect that demanded I be fat. My size was not in my control and I put blinders on to the prospect that I could be responsible.
But you probably guessed, I had my head buried in the sand. I didn’t want to examine some of the behaviors that were keeping me fat. Sure I was exercising, but was I really putting in a full effort, or just kinda jogging in place? And when I was counting calories, did I actually measure a serving size, or did I eyeball it and estimate? If it was a homemade meal I’m sure I drastically under estimated the calories while way overestimating what my portion size should be. Not to mention I never counted the handfuls of marshmellow cereal I would grab on the way past the pantry. There weren’t enough calories in a single handful to make it worth my time to add right? Or if I finished of the kids plate? Midnight snacking? The list goes on.
Then there’s the excuses as to why I’m fat. Because my parents are fat. Because its all muscle (muscle can be really jiggly right?). Because I’m getting older and my metabolism is slowing.
It was easier not to know what exactly I was putting into my body. If I knew that each slice of banana nut bread was 200 calories, then I wouldn’t be able to eat it. Easier to assume the Cafe rio salad was healthy since it was salad than to find out it was a whopping 1000 calories.
But like the ostrich (see told you I’d get back there) my head was not really buried in the sand. I may have been hiding, but I think I knew what was going on. I may have been covering my eyes, but I was peeking. Even in my own self denial I saw the truth and that’s one of the reasons I hated myself so much for it. The problem wasn’t that I was fat, the problem was that I was lying to myself. And just like when you lie to someone else you feel horribly guilty (hopefully), your insides will twist up when you lie to yourself too.
So don’t be an ostrich with its head stuck in the sand, or lying on top of it. Hold your head high and stay informed. If you want to lose weight, the only way you are going to do it is by knowing what your eating and how many calories your body is actually burning a day. Be specific, be informed. Take control. See if that cinnamon roll tastes as good now that you know its 800 calories. If it does, rock on. At least you are consciously making that choice instead of deceiving yourself.
Information is power. Get some. Like GI Joe used to say, “and knowing is half the battle”
Today I want to talk about the best two parts of my weekend– the PEG Live Critique Workshop and The Lorax. Specifically that everyone needs to see that movie, and all writers should participate in some kind of critique group.
So this Saturday I went to a Critique Workshop. It was in the American Fork Library, hosted by Precision Editing Group. Otherwise known as the awesome supergroup of the following ladies: (left to right) Luann Staheli, Heather Moore, Julie Wright, Annette Lyon, Josi Kilpack
http://www.precisioneditinggroup.com/
I’m not gonna lie. I had a little bit of a fan geek moment when put in the same room as the superauthors. They are all beautiful talented amazing women and award winning authors. Basically they’re what I want to be when I grow up. (although I’m pretty sure a few of them are younger than me)
There were about 20 or so of us students. I had no idea what to expect. I had brought the first two chapters of my fiction work in progress. (more details to come) I wasn’t sure what other kinds of writers would be there. Imagine my surprise to come across M.L. Forman. He’s the author of one of my fave new series Adventurers Wanted. I geeked out again. My brain and tongue froze and I’m sure I said something really stupid. He was there as a student. Not an instructor. He sells like a gagillion books and he needs help too?
Talk about humbling.
And then the red pen comes out. Having been a musician first, I have had my fair share of constructive criticism. I’ll give you a hint, the more you get … doesn’t get easier. It’s still heart palpitating nerves and chattering teeth for me. Getting peer reviews and feedback can be scary. You’re vulnerable. Here you are, handing over some precious piece of your soul over to someone else to literally rip apart. What if they think I suck? What if they don’t like me? What if they take one look at what I’ve written and secretly scoff and wonder how on earth I managed to get published?
This is where the other part of the weekend comes it: The Lorax. Great movie. It loved it. I love one line in particular and want to share it because it applies perfectly.
“It’s not about what it is, it’s about what it can become.”
If we never allow our manuscripts to be deconstructed a bit, they will remain as seeds — never growing to their full potential. I can take each slash of red pen, bleeding on my white paper, as an injury or mark against my abilities as a writer. Or I can see each stroke as proof that my book can become even stronger and better than I ever thought it could be.
Yes, it can be scary. It might sound better to tuck your life’s work in a drawer so it will never have to face the harsh light of day. Heck I feel that way about my kids sometimes. But in both cases, without the light, there is no opportunity for growth.
So find a lorax, or a group you can share with. Form a critique group or see if you can join one already in progress. Talk to your writer buds on Facebook. Do it by email if no one lives close to you. But don’t keep your writing to yourself because of fear that it’s not perfect as it is. Grab insight from others so you can catch a glimpse of what it can become.
Queen was right on the money with that song, “I want it all”.
Everything about our lives is all about instant gratification. About the destination rather than the journey. We all want to be rich, to be thin, to be accomplished. We want it all, and we want it now. Don’t worry, I count myself within the royal “we”.
I’m getting ready for my run, it’s an 11 miler. The way a marathon training program generally works is that you start out small with your miles. 4 runs a week : 2 shorts, 1 medium, and 1 long. Then every week you up the mileage about 10 percent or so. So you can imagine that going from 5 mile runs up to 20 mile runs, takes about 4 months or so.
So I find myself frustrated. I’ve already run a marathon. Why am I stuck back here again, doing training runs working up to the big cheese? Can’t I just run 20 milers for my long runs every week and be done with it? I would enjoy adding the calories burnt to my budget I’m sure. But what I wouldn’t enjoy is the injury to my legs. My body needs to work up to the longer, more taxing runs. If I try to do too much too soon, well just read about the eager beaver from last time.
Guess what? This applies to everything, weight loss especially. You want to be skinny, beach ready by summer. Let’s see, do some math… that’s maybe 10 lbs a month right? (Random numbers for you. It will vary) That’s doable, that’s setting a goal and making a plan. Wrong. I guarantee tears if you give yourself a required pound amount per month. Don’t limit your success to an arbitrary timeline. Go ahead and make a budget that will help you maximize your weight loss. But relish each pound as it melts away instead of focusing on how many more are to go.
Would you be disappointed if summer came and you’d only lost 20 of your unwanted 30 pounds? You shouldn’t. It’s a process and if you’re doing all the right things and sticking to your budget, then it will come off when its ready to. Each body is different and yours might want to hang onto those last few pounds for a really long goodbye. Let it. Don’t beat yourself up. Your efforts have already made you a success and probably a much healthier person too.
So whatever you’re doing: running, losing weight, writing, school, whatever — don’t rush over the little dips to get to the end. Celebrate each chapter, mile, and pound. Every one is an accomplishment and every one is essential to the pathway of your goal. Enjoy the ride.