Saturday, December 31, 2011

Lessons Learned & Tools that Taught

Happy New Year, everyone! Hopefully you're waking up feeling afresh and ready to tackle any fitness goals you may have decided on for 2012. =) I'm currently enroute from Bangkok to Chiang Mai and wanted to take a moment here at Suvarnabhumi Int'l Airport to update LaFemmeFITalle starting with my first guest blogger, Kristy. 

Kristy is a dear friend of mine I've known since high school. We've traveled abroad together, partied together, and have even worked out together- You may recall my post about rafting this past summer up in Pennsylvania. Well, Kristy was along for that ride and we had a BLAST! 

Without further adieu, please enjoy Kristy's story of (weight) loss and triumph. It's sure to inspire all of us as we resolve to a healthier new year. 
When my good friend, Ms. Laci, asked me to do this guest blog, I wanted to knock it out of the park! I wanted to do something different... something fun… but then I remembered; it's about being HEALTHY, not just cool and innovative ways to keep it interesting (which is a BIG part - but maybe a little down the line for some people).  For those of you who are starting a New Year resolution or who may have fallen off the workout bandwagon, this one is for you.  

At the bottom of the blog is my TOP TEN TIPS to jump start your weight loss and how to learn that part of being healthy is changing your LIFESTYLE.  That took me a while to figure out - but I did.  The proof is in the pudding and the tips are for real.   It's something that is embarrassing to reveal, even on here where the following isn't my own but I'm still putting me out there.  That is always scary. So, what better place to do it for the first time than on a friends blog that’s all about fitness and health!   
I, like many of you, refused to take pics so this is as good as it gets)

In December 2006, I was at my grandmother's house for Christmas and stepped on her scale.. It was BAD (deep man voice that makes it sound REALLLLY bad).  It was the highest I have ever weighed.   In that moment I decided I was done.  Done being uncomfortable. Done hating clothes.  Done breaking out.  Done being tired.  Done not caring.  I was DONE.   

The first thing I did was cut the crap.  I knew what I was eating was crap.  I started cooking-   eating chicken, chicken and more chicken.  I had green beans and corn and broccoli and wheat bread.  I started slowly changing my lifestyleIn 8 months I lost 20 lbs.   

When you are heavy or eat crappy, the first bit goes the fastest.  I felt good, maintained for a while then I STEPPED. IT. UP. First up, working out.  I started with speed walking then once I could do that, I started running.  At first 30 mins, 3 times per week… then 45 minutes, 3 times per week.  Over the next two years I s.l.o.w.l.y did it.  A pound or two a week.  Be realistic; FAST weight loss means FAST weight gain!   I wanted this to be gone forever!  

Since 2009, I have maintained my weight and learned that even though that number didn’t get bigger when I stopped working out for a while, my body changed.  Having small goals of 5 pounds by my trip to Europe or 10 lbs before I was a bridesmaid help keep me on track – but if it didn’t happen it was OK.  It’s a process.  I would go through spurts but overall I learned with working out, I can maintain and eat things I want to.  But then something happened; the opportunities came and I noticed my appetite for all things bad had changed.   I had done it.  I made the LIFESTYLE CHANGE

Right before March 2009, I felt so good! I had reached my goal. So I did something I have always wanted to do: I donated to Locks of Love. I did it- I cut off all my hair and suddenly I felt a sense of freedom. Gone now was my shield from the world. It was the one thing I was complimented on. Not my clothes and not my shoes and not my body. Losing weight helped me see I was beautiful outside as well as in.didn't feel the need to hide anymore. I donated 13 inches and have never felt better.   

A few months ago I reached my "it's never gonna happen but still in the back of my mind goal" goal.  After 5 years I lost 54 lbs!   I now want to lose about  15 lbs more lbs but its really not a numbers game anymore because I am happy with ME.  For the first time in a long time.   

          KRISTY'S TOP TEN "Back to Basic" TIPS:  
  • Get a good play list for running/walking.
    - Get songs with fast beats for running.  Test a few while working out since you really don’t know what kind of pace you need till you are doing it.  If I didn’t have "Major Tom" by the Shiny Toy Guns I wouldn’t have made it the last 5 min stretches on those crappy days you just don’t want to do anything.   
  • Cut out whites!
    - White bread, pasta, cheese, and mayo.  I weaned my way into taking coffee black.  Trust me, its not forever but its helps for the initial boost.  (now I don’t even like mayo and eat everything whole wheat)
  • Always go with Whole wheat vs. Multi Grain. 
    - They can throw a splash of several grains in something but you want to make sure you have all the nutrients you can get. The WHOLE grain.  
  • Fiber is good! 
    - Grab a box of fiber bars ( my fave is Kellogg's FiberPlus Chocolate Chip)  and have a stash in your car or purse so when you get hungry out you have something to snack on instead of stopping in for fast food.  
  • If you must have fast food go CHICK-FIL-A! (if you're fortunate enough to have one in the neighborhood...)
    - Grab a Char Grilled Sandwich (3 g of fat & 270 cal) - No fries.  And don’t be fooled; that Honey Mustard sauce they give you has 6 grams of fat in it.  Say NO THANKS and if a sauce is a necessity ask for their fat free honey mustard sauce.  * Ignore the funny looks, you are better then that!
  • Weight loss is cutting the fat. Healthy is eating nutritiously.  
    - At first cut the fat… maintain by knowing its ok to eat healthy fat.  Hummus and Peanut Butter for example.  
  • Take the stairs!
    - Every little bit helps.  Skip the escalators, elevators, close parking spots and  WALK.  If you have avoided and looked for stairs but still cant find them sprint. Get in the left hand lane, pass those lazies and treat the escalators as stair climbers.  
  • Don’t keep junk food on hand!
    - "Duh!" -right?  WRONG.  When someone give you home made treats or you get to get a taste of something you haven't in a while it gets tricky.  Eat it!  Yup, I said it. Eat it!   Just PORTION CONTROL.  Eat a little get you TASTE (not fill) and toss the rest - or donate to hungry friend or neighbor.  But get it gone ASAP!  Don’t make it harder then it already is.  I love baking, so I make cupcakes/cakes/pumpkin bread (yum!) have me a slice and pass my sweets along! 
  • Have quick healthy snack available.
    - Apples.  Oranges.  Grapes.   If you are hungry for too long you will find that cracker or piece of bread to snack on and add extra calories that are unnecessary.
  • And last but not least - BE HAPPY!!!
    - Don't kill yourself to loose a pound or to fit into a dress.  If you want chocolate - eat some (... preferably dark), but don’t overindulge.  Its about taking the power back.   If you want a burger, do some research - bison burgers are lean.   

Your Cheat Sheet: 
*Cut the crap.*FAST weight loss means FAST weight gain!*You are beautiful outside as well as in.*Lose some lbs then maintain for a few months.  Teach your body the weight it's going to be.*When you stop working out even though the number doesn’t change or get bigger your body does.*It's the little things that count;  the first time I could sit and hold my knees to my chest.*I can maintain my weight and splurge on bad foods by working out and maintaining a lifestyle of healthy - (and actually enjoying it!) *Changing your BODY doesn't change YOU.


              Hope everyone enjoyed their Holiday - Now, Tis the season of WEIGHT LOSS!   ;)


  1. Fantistique and very helpful tips - adopting them now! Looking great btw :)

  2. So very honored to be your first, ;). Hope everyone can take at least one of my learned lessons/tips and enjoy being HEALTHY!