An HMR Diet Review: Reflecting in my Twelfth Week of Healthy Solutions Diet
After struggling in Phase Two, especially while dealing with the aftermath of an abrupt medical emergency, I recognized I needed to get my weight management act together. More specifically, I needed to focus on practicing the healthy behaviors I had learned while in Phase One in 2013-2014 as well as introduce some new behaviors. I had only spent a few weeks in the Healthy Solutions transition between Decision Free and Phase Two, and I needed to work on my relationship with fruits and vegetables.
In January of 2018, I committed to following the Healthy Solutions Diet offered by HMR at Palo Alto Medical Clinic. 12+ weeks of HMR meal replacements and unlimited fruits and vegetables. More decisions that the faster weight loss program (Decision Free) but still effectively limited food choices and thus decreasing my decision anxiety about food.
After 11 weeks on the program, I have lost over 30lbs, all while embracing the “More is Better” philosophy to help me stay on the program. My minimum prescription each day is 3 HMR shakes (or soup or oatmeal), 2 HMR entrees, and 5 servings of produce (the program offers guidance on serving sizes) – however most days I have extra fruits and vegetables, and maybe an extra meal replacement or two (or three or four) to keep me full and away from temptation for minimal calories!
After some conversations with other HMR patients on social media, I am sharing my data for the first 11 weeks (I am in week 12) publicly because I have come to realize it helps shape the reality of this “More is Better” concept at HMR:
In a seven day week, my MR (meal replacements) minimum would be 35, as would my V/F (veggies and fruit), however you will notice I never eat “just the minimum” because it would not keep me full and thus I would faced increased temptation. And yet I have lost weight every week (and I peeked at my personal scale this morning at home and am feeling pretty awesome about this week as well!).
I have had struggles while I have been on Healthy Solutions. Making choices on going out to eat. Preparing for travel. Making sure I have a variety of options available to keep me full and away from temptation. But I have learned some valuable lessons too:
- If you don’t like a vegetable or entree, try a different preparation method. I rarely ate the chicken soup in Decision Free unless it was a cracker or savory muffin. However I have been making all sorts of soups in Healthy Solutions (and actually still haven’t made a cracker or savory muffin with the mix!).
- When in doubt, double the vegetables! This seems silly, why eat more than you had planned? Well you can usually sneak in an extra serving of vegetables when preparing a meal and while the calorie cost is minimal, the extra fullness can’t compare! When I add cauliflower rice to a chicken creole entree, I add two cups instead of one. Extra bulk. Extra fullness. And only 40 extra calories that is going to offset something higher calorie later!
- Always keep easy-prep produce around. You never know when you are going to have a bad day (or days), so having a couple go-to standards is always a good idea. Every week I make sure to order a couple of easy-prep items in my Imperfect Produce delivery (apples, carrots, baby tomatoes, citrus). But I also have a few standards in my freezer – riced cauliflower (awesome to mix into most entrees), frozen cherries (perfect for snacking), small frozen bananas (throw one in a shake or make an ice cream), and frozen mixed peppers or grilled asparagus (something fun that’s quick to prep and can change up an entree or be blended into a soup). Finally, I always keep an onion and either a potato or hard winter squash on hand. The onion can transform lots of things from entrees to soup to veggies. The potato or squash might take a little longer to prep but they are carbalicious treats that are a better choice than something out-of-the-box.
- Plan for more than you think you are going to eat. If it’s in my plan, I am not afraid to eat it and it’s already prepared and easy to grab. If I am not hungry, it can be stored for the next day when it’s the first thing on my list. For example, Monday was my first day back from Spring Break where my eating was less regimented. I also had a 5am OrangeTheory Fitness so I knew I’d be starting my day early and with a lot of activity (which can sometimes leave me hungry all morning). So my post-workout commuter breakfast was a blended 120 vanilla shake (with some PB2 and sugar-free salted caramel syrup from Torani) as well as a chicken soup blended up with my “green soup base” (which is really just whatever looks like is near it’s end in the produce bin getting simmered with broth and spices and blended into a greenish broth). Then my snack and lunch bag had: 1 cup of baby tomatoes, 2 cups of roasted broccoli, 1 cup of berries, a chicken creole cooked with peppers, 1 cup of cucumber-tomato-basil salad, a diet soda, a giant Contigo with herbal tea, and another giant Contigo with a 120 chocolate shake turned into a hot cocoa. When I got home from work, I still had the broccoli (which I snacked on while preparing dinner) and the tomatoes, which are back in the lunch bag this morning and will be my first snack of the morning.
Overall, I think Healthy Solutions has helped me to embrace fruits and vegetables as filling and delicious foods. I realized before that they could offset calories, but I never truly practiced incorporating them into my life, making them the main focus of snacks and meals instead of side dishes and afterthoughts. And while my weight loss has been slower on Healthy Solutions than on Decision Free, I do think spending more time in Healthy Solutions will help to prepare me for Phase Two. I wouldn’t trade the fast weight loss initially because I think Decision Free helped me reduce decision anxiety and find success and motivation in the HMR Program. It taught me invaluable lessons that I am not sure I personally could have found if I had started in Healthy Solutions.
But I was definitely in a rush to get to “normal foods” in Phase Two and forgot along the way the fruits and vegetables are the staple of the “normal foods” – a foundation that needs to be solidified in order for the house of weight maintenance to be steady when the earthquake called life might hit. And now my foundation is getting that strengthening it needs so that my weight management practices can be strong in the Phase Two world.
Hitting the reset button on weight management: Week One
A few weeks ago, I wrote a post talking about gaining weight over the last 16 or so months while training for three different marathons. I kept jumping into cycles of trying to lose weight during these months, only to end up gaining, as I would find myself needing more nutrition during training, but rather than control the needed increase, I would just eat whenever I wanted. It wasn’t planned nutrition, it was just eating to eat. And this failure to plan meant the scale just kept going up.
The NYC Marathon is over. I finished and will write more about that amazing adventure later. But as I promised myself weeks ago, I hit the reset button on November 9. And I will be sharing this journey with you in an effort to hold myself publicly accountable.
One of the realizations I have had over the last 18 months is that I did not have a system in place to track my food that worked for me. There are dozens of ways of keeping a food diary and I had tried many of them – from various apps on my phone to paper logs. I loved the HMR Program application for my phone, but it became difficult to track outside foods, and so I would only track the meal replacements and fruits/veggies. Which meant lots of outside foods would creep in. With other applications that tracked calories, I would find myself looking for the lowest calorie options, and not the most nutritious or filling options. And with paper, I would forget it at home or wouldn’t take it when I went to social events because I didn’t want to draw attention to myself (and would inevitably forget to log). But I loved the paper log because it allowed me the freedom to just write everything I consumed, and not have calorie anxiety or the judgement of many of the free trackers to causing me to avoid logging.
You will find a new tab on the top of this blog that is a page with a Google document embedded in it. I have this linked on my phone, where I can have the ease of electronically logging, while having the freedom of my paper log. And I have chosen to make it public – because I think sharing food logs is helpful for accountability but also to share ideas with each other about what works and what doesn’t work.
I am taking this reset in stages, recognizing going cold turkey doesn’t always turn out well for me. So the public log is part of this first week’s steps. And I will continue to add in healthy behaviors each week and share them with you as I commit to them. Most of the nutrition based will revolve around the healthy behaviors I have learned in my time with the HMR Program, because they work.
The second goal of this first week is to work on crowding out calorically-dense foods by intentionally increasing my fruits and veggies. I am shooting for nine servings (using HMR measurements) of fruits and vegetables per day, every day this week.
I will also be adding in new physical activity programming in the coming weeks and can’t wait to tell you more about it along with the dietary changes. Step-by-step, day-by-day, week-by-week – using what I have learned along my journey to get rid of this excess weight while also recognizing and celebrating the significant weight loss I have managed to maintain. I also promise to try to post some pictures here (although you can also follow me on Instagram where I definitely love to share pictures!)
What works for you to maintain your weight loss? Do you have a secret strategy for success? And if you are struggling to lose weight, what is something that you are finding difficult? I’d love to hear from others about your successes and struggles!
Training to run a marathon did not make me fat
I am training for a marathon. And I am gaining weight. But marathon training didn’t cause this to happen. And I have been thinking a lot about this possible connection as I prepare to toe the start line of the New York City Marathon on November 6.
Let’s examine the facts. Which is going to involve talking about running for a bit. But if you are here for the self-discovery and discussion of weight gain, don’t worry, that will be coming in a little while.
I began training to run the Portland Marathon starting in the summer of 2015. I ended up with a DNS (did not start) after dealing with some injuries late in the summer. Rested. Recovered.
I started training for the Little Rock Marathon in October of 2015. I ended up getting different injuries but finishing the marathon. Albeit with time goals thrown out the window.
And two days after Little Rock in March of 2016, I confirmed I would be training for New York. But after not recovery properly from Little Rock, I have spent a large amount of time in physical therapy with yet another injury (shockingly these are all linked to some genetic issues, not shockingly they are all uniquely different injuries). However, I do have adjusted time goals. But ultimately I want to enjoy what I am openly acknowledging may be my last marathon, at least for a couple of years.
So essentially, for the last 17 or so months, I have been in some stage of marathon training or recovery. And while I haven’t stepped on the scale in a couple of weeks (more on that later) – I know I have gained about 20-30 pounds since May 31, 2015. But to be more specific – I gained 5-7 pounds in the summer of 2015, lost 14 pounds while I was injured and not running at all, gained 17 pounds during my training for Little Rock, struggled for awhile in recovery after (gaining another 7 pounds), and then losing 14 pounds before starting training for New York. So (and I am not the best at math), when I started training for New York, I was about 5 pounds heavier than when I started training for Portland the previous summer. But that doesn’t change the fact that the last time I stepped on the scale, I was 16 pounds heavier than I was when I started training for this marathon.
Going into marathon training, I knew many people had struggled with weight gain. From talking to my health coach, I knew this was something I would need to be mindful about. And so I went and did some research. HOLY MOLY don’t even try Googling weight gain and marathon training. SO MUCH HAS BEEN WRITTEN!
But more specifically, so much is contradictory. The FIRST article I opened (which I just found again near the top of the search page) had 6 reasons people gain weight and several of those reasons literally contradict each other! From being too strict about food to overeating to underfueling during the running to overfueling during the run; the information is endless and quite frankly overwhelming.
However, I realize after 17 months of training/recovering… that marathon training didn’t make me gain weight. I have just allowed it to serve as a mask, or as an excuse for struggles I have battled my whole life.
Marathon-training meant focusing on specific training goals with a specific training plan. A hyper-managed schedule to weave into my already full plate. But luckily, what it really just meant was rearranging my fitness schedule, because I learned after a couple of minor injuries, that I couldn’t add training on top of everything else I was doing.
So in reality, I didn’t increase my physical activity too much over the course of a week. But I did shift my mindset and I began more single-sport training. Which meant I wasn’t getting the same level of intensity 5 days a week, but was having some high intensity days and some much lower days. I have since realized that this threw my use of physical activity as a form of stress management out the window and I found food again as a form of stress relief, a habit I had mostly managed to eliminate, but did not realize had snuck back into my life until recently.
I also began to use the marathon as my excuse, or crutch, for more than just taking a rest day. And as I think about this, I realize that we all do this, even if we aren’t training for a marathon. For example, last year I struggled with stress in a new position at work, and people told me it would be understandable if I gained weight because I “had an excuse” – but while I had new challenges in my job, I also knew that it was just different struggles, and it wasn’t an excuse to eat. But I let marathon training be that excuse because I knew it had a timeframe and I could just start working on weight management after the race.
Finally, I realize now that I just didn’t have a maintainable weight of eating for weight management in place prior to starting marathon training. And long runs on Sunday took the place of meal preparation and planning. And the socialization events associated with training took away the desire to do the meal prep and planning. And because I was now constantly thinking about running, about injury prevention, about travel planning, about being stressed because I couldn’t go work out that afternoon because I had a long run in the morning, and at that point something just had to give.
For those of you who have followed my health and fitness story for awhile, you will realize I have struggled with this balance before. And I know this about myself. But I let the marathon mask this, and managed to put myself on the back burner at the same time I was supposedly focusing on myself.
I have some plans in mind that I look forward to sharing soon about how I will be working to lose this weight while finding a way to better manage it long term. I know I will always struggle with my weight. I will continue to gain and to lose (hopefully with a lot less gaining in the future). I will continue to have to confront myself and figure out the trigger of the moment and will have to reframe.
Right now, I will continue to make healthier choices. I am not going to focus on losing weight until after the marathon because that’s a week and a half away and I am not going to add the additional stress to myself right now because I would be setting myself up for failure. But you should expect there will be a number of blogs in the coming weeks both about the marathon, but also confronting the scale, and starting the process to lose the weight I have gained. I look forward to sharing more, but for now I am off to my weekly physical therapy appointment!
Little Rock Marathon 2016 Race Recap: My First Marathon
It’s been almost a month since I landed in Little Rock and yet it feels like it was just last weekend. I still can’t believe I finished my first marathon. After months of training and years of dreaming, it’s over. But before too much time passes, I wanted to write out my “race report” of the 2016 Little Rock Marathon because this blog has been my place to record my struggles and success and this was a lot of both. However, I am warning you, this post is LONG and I didn’t want to break it into parts.
I spent almost the entire training season in physical therapy working on a muscle imbalance in my left hip/glute area. And I was definitely getting stronger as time went on. My training runs were going great and I was feeling better every time I laced up my shoes.
About six weeks before the marathon, I drove to Los Angeles for a half marathon I was helping at. It was a drop-down week in terms of miles, so after running 18 the weekend before, I would be running 10 to 13 miles, with some intermittent stops during the race. I had a great time that weekend, but what I hadn’t predicted was how driving solo 6+ hours each direction plus running a half marathon would do to my right calf/Achilles. My right calf was where I had injured myself in 2009 the week after the Los Vegas half (in a Zumba class!) – due in part to the tightness and shortness of the muscle. And while I had been caring for it ever since, I didn’t think about how tight it would get driving so far.
After the weekend in Los Angeles, I spent the next four weeks struggling with ankle pain – my Achilles was giving my trouble whenever it was cool. However, as soon as it warned up, it was totally fine! So I worked on stretching and rolling and increasing the flexibility of the region while icing the Achilles and heel whenever I had the opportunity. And then I ceased all exercise a week before the marathon to allow it to rest.
But the damage was already there, and in order to ensure I could finish the race, I told my sister (who I would be running side-by-side with) that I would need to run the race at our training pace instead of a faster pace. We had been training on opposite coasts but had kept a similar training pace in anticipation of running together. She had started experiencing shin pain in the last few weeks of training and was happy to drop our pace back.
Flying into Little Rock, I saw at least a half dozen passengers with various race shirts. I was pumped! Landing in Little Rock, I was excited to see even more runners in the small airport. My sister and I united in the baggage claim area and headed straight to our hotel, which also happened to be the location of the race expo (and finish area!). The expo had opened just a few hours earlier and was one of the larger expos I have been to. While not attracting any major sponsors like a Disney or Rock’n’Roll series expo, it was quite large. I’d venture to say somewhere between the San Francisco Marathon and Disneyland Half expos. Lots of regional races and running stores had booths, and the official race store had all sorts of adorable gear. But we wouldn’t allow ourselves to purchase a finisher’s shirt until we had passed that finish line. I refused to jinx anything less than 48 hours before the race.
A couple of days of light play and lots of rest and on race morning I was pumped and ready to run. We walked from our hotel to the starting line (by the way, after early morning race calls, this California girl was excited to wake up at a semi-reasonable hour for what I considered to be a late start).
The corrals were crowded if you stayed up near the front, so we lingered in the back and chatted with runners around us. Lots of half marathoners in the mix and tons of people who had run the race before surrounded us. After the wheelchair athletes started, there was a couple of minutes and then everyone else started to cross the starting line. There wasn’t a staggered start, which was surprising and meant we were off a lot quicker than I had anticipated.
The first few miles were incredibly crowded as we headed over the bridge into North Little Rock. Lots of people were along the streets cheering and a brewery was handing our beer less than two miles in! My sister grabbed a sip, but I was definitely not taking anything in other than my planned race fuel. We kept our planned pace, sometimes getting a little quicker to get ahead of a crowd. Because it’s a popular local race, there were a lot of groups running together who unfortunately would run four and five people wide. But we had run Disney races together and had our own way of communicating to each other to maneuver through the crowds. I was feeling awesome, like we couldn’t be stopped!
The weather started out cooler, so we were both bundled up. But by mile 7 or so, all the layers were off. It was heating up quickly and we were beginning to feel it.
We were still in the first half, so the hills were small and just rolled together. We were conservative in our pacing, but with stops and walk breaks were averaging about a 5:35-5:40 finish time. However, as the heat and hills picked up, we struggled a bit, and decided playing leapfrog with the 5:45 pacers was in our best interest since we were beginning to learn that we had some differences in our training programs and terrains that meant some irregularities in our planned pacing. So we would run our pace and if one of us needed a quick break to fuel, etc then we would use the 5:45 pacers passing us as an indication to get back to our pace (where we would pass them again since we were slightly faster in our training pace).
We continued to chatter as we approached the split between the half and the full. I had been at this split many races prior and for the first time, I would be taking the less populated route – we split off from the half marathoners (and the audible finish line somewhere in the opposite direction) and headed up the hill to the state capitol building. At this point we were ahead of the 5:45 pacers by a few minutes. Only after leaving the Capitol Hill and seeing the balloon arch ahead up us indicating the halfway point did we see what we were truly up against. Instead of small rolling hills, we were looking up at the incline the “What Hills?” training shirts had warned us about.
The inclines were hurting my sister’s legs and so we slowed our pace and waved at the 5:45 pacers as they passed us for the final time. She wasn’t feeling well and we kept hearing that the first big climb was brutal but short. While it wasn’t as brutal as some of the training I had been doing in anticipation, it also wasn’t over quickly and it seemed to stretch on forever. And it was heating up. By mile 15 I was dumping water over my head instead of in my mouth.
We would start to hit our pace again in the flats but just as we would get in a groove, there was another incline and we would need to slow again. All of the slowing would cool my Achilles and I found myself in a lot of pain by the time we began the downhill segment. We were less than 17 miles in and both struggling with our respective injuries. But a flat stretch was in site and we started to pick up the pace again. Although damage had already been done to our bodies, and some of it I wasn’t even aware of yet.
Passing the mile 19 marker, I started to feel a little funny. My body started cramping up in a way I hadn’t felt before and I started to feel nauseous. We slowed our pace to a jog and kept moving forward (up the barely visible but definitely existent incline). As we approached the mile 20 marker, I started to feel dizzy and my body felt like it was locking up. I bent over, holding my knees, trying to assess what was going on. I was hot, tired, and a little disoriented. I thought maybe some stretching would help and so we moved to the side of the road where I spent a significant amount of time stretching everything on a metal railing. I told my sister that I needed to make it to the next aid station to figure out what was going on, but by this point I was beginning to realize that I had been so focused on her injuries and on my Achilles that I had probably not been following my hydration and fueling plan. So something was off with my blood sugar or hydration or electrolytes. Something I could fix at the aid station.
Bless the biking groups who had a party going at the next aid station. They were handing out towels in ice-cold water, they had Cocacola, cookies, pretzels and trail mix. And water. I am sure they had other items as well, but I had a bite of a cookie, a couple pretzels and peanuts, and a couple of swigs of cola along with water. After signing their “Wall” and waiting for my sister to use the loo, I felt a thousand times better. I felt like I could run the last six miles at our planned race pace – I wasn’t going to attempt it but that’s how good I felt!
Unfortunately, after we tried to pick it up and get back to our planned pace, we discovered that in the two miles I pretty much brought us to a halt, my sister’s legs had all but seized up and even fast walking was hurting her. But she pushed through and would run when she could and would walk as quickly as she could bear the rest of the time. We made lots of friends in those last six miles from all over the country. We were told we were “crazy” for picking this race as our first, learned where all the “flat” races are and I started making a mental list of all of the races I wanted to run. We cheered on other runners and had a lot of time to connect with each other because we weren’t worried about pace at all at this point (aside from staying ahead of the 7 hour pacers which we managed to avoid). I was frustrated and upset with myself for allowing my body to break down, but I also realized that this was my first marathon and things don’t always go as planned and it wasn’t just about the race but the entire journey to get to this point that was important.
Somewhere in the last six miles, I saw something that made me mad. A woman, who must have passed us during my two miles of hell, had something on the back of her shirt:
“If you are behind me then you didn’t train either.”
My sister was my rock at this point. I could rationalize that this runner was probably being self-deprecating. But in the process she was diminishing all of the hard work everyone behind her had put into preparing for this race. Including me. So I looked at my sister and told her that if I wasn’t allowed to give this woman a piece of my mind for making me feel like shit, then we weren’t going to allow her to run in front of us. And despite the pain she was feeling, my sister picked up the pace and I did everything I could to hold my tongue and to try to shake off the negativity I was holding toward this woman and her evil shirt because all I wanted to do was run next to her and tell her ALL about the hours of training my sister and I had put in to prepare for this race.
With less than two miles left, I grabbed a cold beer from a spectator and gulped the Dixie cup down. Best. Beer. Ever. It was cold and carbonated and perfect as the sun beat down on us. It was the best thing ever… for the next couple blocks at least. Then the stomach revolted and I thanked the race gods that we had less than a mile to go. And in that last mile my sister and I talked about our finish. We had super cute finishing photos from our two half marathons we had run together but we had always run it in strong. My sister said she would let me know how she was feeling but she wanted to try to run it in again. And as we rounded the corner, with the finish line in sight, she gave me the signal and we began to run toward the finish.
The finish line and everything after is still a bit of a blur. I was crying and laughing all at once. I wanted to be inside in a chair but I also wanted to stay and savor the finish. We rang the PR bell and accepted our gigantic medals (which after the race we had, the medals almost tipped us off balance). Posed for a photo with water still in our hands and then hobbled toward the finish area to get that finisher gear we could finally don.
By the time we made it to the merchandise booth (we totally missed the free beer and food, not sure where it was), everything was 50% off! Score! So we shopped a bit while my legs seized up and by the time my sister was done, I was laying on the floor with my legs elevated trying to convince my body it could make it upstairs to our hotel room.
We found the finisher food area where we were rushed through and dragged our tired and beaten bodies up for our first ever ice baths. I had never felt more tortured and relieved in a 15 second bath (because that’s about all I could stand). And after a real shower and some stretching and rolling (and wine), it hit me. The marathon was over. I had done it.
It wasn’t how I planned my race when I dreamt about my first marathon. I knew it would be hard. I knew I would hurt. But I had trained for a much better finish time. I knew I wasn’t supposed to have a “goal time” for my first full, but I never anticipated taking almost seven hours to finish the race. But then I remember everything I learned during my experience. Lessons that will make me stronger. And everything I fought through. Struggles where I might not have had the cleanest victory over but where I still succeeded.
Upon seeing the medal in my classroom, a student asked me if I won the race. I laughed and then realized I really had won. Maybe I didn’t come in first, qualify to Boston, or even run close to my planned finish. But there was a lesson I could share with my students. That you can practice and train and work your absolute hardest and not have the conclusion you want. But it is still a finish you can and should be proud of. Less than 48 hours after finishing my first marathon, I was paying for my second. New York City, I am coming for you in November. And I am bringing all my newfound lessons with me!
Feeling the Burn: Connecting weight management and INKnBURN fitness apparel
One summer, I was reading a novel about a woman who only felt powerful in specially tailored suit. She excelled in her job and in life when she rocked that special suit. And that novel supported everything I had learned in my college and graduate school studies. When you feel powerful, you communicate with that same power. Confidence can be manipulated by how you feel and what you wear can change how you act. And this is backed up by studies in multiple academic arenas. Even in the fields of athletic performance and weight management.
When I was in my weight loss classes at HMR, I remember constant conversations about getting rid of larger clothing so you don’t have an excuse to go back to them. About wearing slightly tighter clothing when you are going to be faced with food temptations so you can stay focused on your health goals. And about always having a gym bag packed in the car so you never have the excuse of not having anything to wear. Clothing can be a total motivator and not feeling good what we are wearing can definitely reduce our positive motivations.
Which is why I didn’t think twice when we were sitting outside of health class on Thursday and a classmate complimented me on my newest pair of INKnBURN capris which prompted a whole line of conversation about workout attire. My Rose capris looked like denim which meant I could just wear them to class straight from the gym (where I had spent the previous hour on the foam roller). And I broke out my phone and started sharing photos of a number of other INKnBURN favorites.
I joked that ever since starting HMR, my wardrobe budget for work has shrunk to make room for my expanding athletic clothing collection. But I was also 100% serious.
I learned early in weight loss, that when I felt amazing in my athletic attire, I wanted to spend more time in it! Which encouraged me to get out and move. Maybe it was just walking at first, but eventually it was everything from running to boxing to lifting heavy weights and putting them back down again.
It seems silly to say, but when I put on my first INKnBURN piece, I felt like a total badass. Like I can accomplish anything! The INKnBURN line is made entirely in America and by hand. It’s a small company located in Southern California that does incredibly intricate designs (which are all limited production) which are hand applied to the fabric. And their clothing is tested by ultra runners (the beasts who run races even longer than marathons!!!). Needless to say, the company is pretty awesome and they know the fitness world. And knowing an ultra runner will rock similar attire for 50 or more miles? I secretly imagine I can do the same 😉
But seriously, the intricate artwork and the flattering cuts make me feel invincible. I remember when I didn’t want to stand out. I wanted to blend in with the crowd. But now I feel empowered. And that doesn’t shock me. But that feeling is exactly why I am in love with this company’s clothing.
Sometimes I hear friends say they are in love with a certain INKnBURN piece, but don’t want to buy “anything expensive” until they get to a smaller size. But I think that’s missing the point. I don’t feel the same mentally in my generic black capris and plain tech shirt that I do rocking out in my INKnBURN gear. Which means I don’t approach my workout the same and thus don’t achieve my best effort. Why wait to find that motivation until I can fit in a size 2? Why not push myself to be my best now!
And it’s because of how INKnBURN makes me feel when I am wearing it, the feeling I can achieve any fitness goal I set my mind on, that inspired me to apply to their ambassadorship program. I am super excited to share with you that they selected me as an ambassador – which blows my mind! The former 280-lb me cannot wrap my head around a fitness company being interested in me. But the girl decked out in INKnBURN apparel feeling like a total badass can understand. And is gosh darned proud of herself and super excited to share the incredible way she feels. Because if I can give myself an edge in being the best possible me? I’m going to seize it and look good in the process!
Redefining “Normal” — Exploring my relationship with food & weight-maintenance
Weight loss is a battle. It’s an absolute struggle and I completely relate to anyone who is fighting to take off those pounds. But I have discovered an even more difficult task.
Keeping it off.
On Monday I was working out with a friend and talking about how gross I felt. I began to review all of the terrible things I had eaten while working at a middle school debate tournament. For the first time in over a year, I had eaten at McDonalds and over those two days I had actually had TWO meals from the Golden Arches. And that wasn’t all!
What happened to me? What had possessed me, during a week I was trying to eat on the lower end of my calorie range due to an upcoming vacation, to eat so many of the terribly high calorie foods offered to me?
I started off each morning with a blended shake. I even packed meal replacements and vegetables. I was exhausted but I had a semblance of a plan. To stick with a Healthy Solutions “More is Better” approach because I knew it would be very stressful and I make terrible choices when I am stressed out. Something I have learned about myself over the last 13 months.
However, people offered me lunch delivery from the lunchroom. And I accepted. And then they went around taking McDonald’s orders. And I placed one for myself.
I realized upon reflecting on the weekend that I just wanted to appear “normal.” After a year of being on such a strict diet, I wanted to be like everyone else and eat whatever I wanted. I wanted to eat like they did.
Like a carnival funhouse, I was tricked by this notion of “normal” and I was the fool.
My concept of normal used to be “what everyone else is doing” but I realize that this isn’t what gave me success in my weight-loss journey. What gave me success was setting a new standard of what normal looks like. And when I reflect upon the weekend, other people turned down these various options in favor of something healthier. Which meant what I had perceived as normal really wasn’t the norm for everyone.
While I anticipate a gain on the scale this week, I have also gained something else. I have gained a better understanding of how I operate and the triggers that entice me further into the Gap.
In middle school we would joke that normal was just a setting on a washing machine. Maybe I just need to listen to my 7th grade self again. Embrace the idea of being me and not being like everyone else. After all, being me is what got me this far in life. And I like who I have become.
HMR Decision Free Diet – Nine Month Review and Progress Pictures
I swore I wasn’t ever going to post progress pictures on my blog. When I first started writing about the HMR Diet, I wanted my experience to be anonymous. I just needed a place where I could explore what I was learning, thinking, and feeling. However I realize now that I can’t be anonymous at this point. Not because so many people I know read this blog now, but because it would be selfish of me.
When I started HMR, I craved success stories. I wanted to see progress pictures. Even now I buy magazines like People touting normal people losing weight because it inspires me and shows me we can all do it. So at the end of this post I will share my nine month pictures.
First, I want to explore my thoughts. I am officially down 122 pounds at nine months and one week. I have also begun my transition to Healthy Solutions (started last week at the nine month mark). When I started this program I gave myself one year to be on Decision Free. My mental framing that it would take this long kept me going — knowing there would be an eventual end. However a year seemed too long so I think the desire to transition earlier motivated me to stay in the box and to seize every fitness opportunity I could.
I have been in the box every day since starting the program. I have had a few emotional eating days but used meal replacements when other tools like journaling or exercise weren’t cutting it. I have had two or three weeks where I didn’t lose weight (also didn’t gain) and I missed two weeks of weigh ins for travel (one week in June and one a couple weeks later in July). I can say from experience that being away from class made it harder to stay on the program because those in person accountability points aren’t just to keep up in check but also have me leaving class feeling refreshed and motivated.
When I started this diet walking at 3.0 on the treadmill was fast and there were days where walking at 2.0 for 40 minutes while watching an episode of Scandal was a big workout. I swam laps but only a couple and very slowly.
This past Sunday, just a couple of days after my nine month anniversary, I ran my first half marathon since starting HMR. And by ran, I actually ran and killed my previous PR by over 50 minutes! Super proud of this picture because I feel like it captures how far I have come:
Was it easy? Never. But did it become habit? Yes. When you reframe away from what you can’t have and focus on what you can, it makes it so much easier to manage Decision Free. When you focus on each day as becoming the best person you can be, the days pile up into making you an awesome person. When you seize every opportunity for fitness and give it everything you have rather than make excuses then you find yourself seeing physical results even when the scale moves slowly or not at all.
You can make excuses or you can make your move. I had ALL the injuries. Bad knees. Sciatica. Lower back pain. Asthma. I work 40+ hours during the week and 20+ weekends a year. I am traveling ALL the time. I am not wealthy. I don’t live alone. I spend time around temptation EVERY day. And I HAVE found success but it wasn’t handed to me. I had to fight for every single pound and while I have had people tell me I “make it look easy” — it hasn’t been. But nothing amazing is easy.
Now I am transitioning to Healthy Solutions and although I am loving the produce and I am trying to take it slowly, I won’t lie that I am also scared. I have confidence in myself but I am anxious and I can’t articulate why, other than I am constantly entering new territory and that keeps me on my toes.
I teach public speaking – it’s one of the biggest fears in America. Thus I understand having unexplained anxiety and trying to manage and overcome to the best of our abilities. I practice positive visualization (ordering a Healthy Solutions option at a restaurant when I inevitably go out) and I carry a touchstone to keep me grounded when I need to make a decision. I journal my food and exercise. I practice tricks like always keeping a zero calorie beverage in my hand in social settings. And I expel the rest of the nervousness through exercise. I will manage my anxiety like I will manage my weight. One day at a time with mindfulness and positive energy. And no excuses.
A rather lengthy post. And I feel like I have so much more to say. But tomorrow we meet up with our students for the first time this school year so I am off to bed. But as promised, here are my nine month progress pictures. I am proud of my hard work and continue to motivate myself every day to excel so that the work I have done is honored and not destroyed.
Compliments and the Weight Loss Journey
Weight loss is an incredibly difficult journey. Limiting food. Working out. Avoiding temptations in the Gap. It is a daily struggle regardless of what diet you are on. And at some point, you have that moment where you wonder if it is even worth continuing the struggle.
Enter the compliment.
Starting about 6 weeks into the start of the HMR program, I began to have people notice that I looked different. And at three months, people didn’t hold back their observations.
“Wow you look great!”
“What have you been doing?”
“You are disappearing!”
“Be honest, how many pounds have you lost?”
I have been wanting to write this post for awhile and the topic just keeps growing. I could probably write a book at this point. But I wanted to limit it today to look at some of the positive and negative effects of receiving compliments along the weight loss journey.
There are negatives?
Quite a bit actually. I have been struggling for months holding back responses to some of the compliments I have received both because I struggle to accept praise but also because some are just thoughtless. For example, a coworker who you aren’t close to walks up and says “Wow! How much weight have you lost this week?” It catches you off-guard. It defines your interaction by asking for a number. It treats you not as a person worthy of talking to but rather a “let’s get to the point, you look better and I want to know how much better you look now by placing a number on it.”
Asking someone who has lost weight “how much” is asking them to quantify a struggle into something we are told shouldn’t be our driving force. Week after week I get on a scale and sometimes I get a big decrease numerically and some weeks it’s barely a blip. Asking me in a week where I worked out hours every day, followed the diet to the letter, and the scale doesn’t respond is absolutely discouraging. Because you stole my other accomplishments away from me. I felt like a rockstar, and now I *only* lost a pound.
Additionally, why am I now getting your attention? The number of “good for you” type compliments I have gotten have gotten to the point where I asked my husband outright “do they know how condescending they sound?” He explained that most people don’t know what to say, and many aren’t able to take on the challenge themselves. They think it’s complimentary but the compliments come out sounding backhanded like I am a good puppy who is following orders and it’s about damn time I took care of myself. Because all of those previous times I struggled and was less successful weren’t worthy of the acknowledgement but this time I deserve praise. “Good for you girl. Sit. Drink a shake.”
It’s hard for people to respond to big changes involving sensitive subjects like weight loss. I completely understand. And in many instances, compliments are big motivators! But don’t come up and pinch me and tell me how skinny I am getting (yup that’s happened) and stop trying to quantify my accomplishments. I will tell you my personal number if I feel like we are in a place where I can share.
This weekend was a tipping point for me with regards to compliments. I am at an event where I am seeing people who I haven’t seen for a couple of months or more. So I spent the week mentally preparing for reaction. I got my hair done as a reward for hitting 75 pounds (to be more specific, that’s 76 pounds lost since November 13), I brought some of my new clothes that I feel comfortable in, and I mentally talked myself through how to accept compliments, no matter what form, with grace.
This weekend is also a struggle because of the delicious foods and lack of time for physical activity. Tournaments are like that. Super intense. Lots of responsibility. Constantly on the go. And they keep you going by fueling with high calorie tempting goodness.
A positive of the compliments is that it keeps me motivated to stay on plan. In the past, when I started getting compliments, I would get complacent. I would slack on “the diet” because I was “looking good” so it didn’t matter anymore. However on HMR it’s different. Still on the Decision Free diet, I would have to completely derail and go out of “the box” to slack. And knowing how far I have come and how far I have to go, I don’t want to slack. So reframing the compliments as motivation to continue has helped me stay in the box and avoid temptation. As I learn to accept the positive motivation behind the compliments and ignore the pinching and quantification, I can channel the encouragement behind the comments and use that positive energy.
I am #HMRStrong and I can do this. I appreciate your compliments but I also know that success doesn’t rest on your feedback. It requires my internal motivation. But I accept your positive energy and I will continue to learn to reframe those who may mean well but may lack an understanding of my struggle.
“Thank you. I have been working hard. I am healthier.”