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Dealing With Inevitable Naysayers

Wednesday, August 03, 2011

I haven't blogged in quite a while- I allowed someone to take the wind out of my sails for a bit, and I am sorry about that.......

Recently I had several inconsiderate things said to my about my choice to live a fit lifestyle. It cut me to the quick, so I reached out to other fit people I know and was surprised to find out that every single one of them had been through similar things, usually many times over. I thought a blog about this might be prudent because the fact is that if you are going to choose to lead an improved lifestyle, the odds are that you are going to be met with similar comments and situations, as well.

First of all, take into consideration the physical state of the person making the comments. If they are someone who is not in ideal shape themselves. give that consideration before taking their comments to heart.

In light of this it stands to reason that, as my husband says, your success is probably making what they feel are their own shortcomings glaringly apparent to them. Therefore it's more than likely a feeling of inadequacy with themselves that leads them to say cruel or unreasonable things to you, not a true criticism of you. So in a way they are acknowledging that they recognize your success. For this reason, it can be taken as an off-handed compliment, if you can muster the inner strength to view it that way.

Also, bear in mind that it is NEVER your fault that someone else is not doing well in the weight loss and fitness game. Your success cannot possibly be the reason for their non-success, regardless of how someone tries to justify it. It is human nature to want to blame others for our own problems, so please keep that in mind when your share of criticism hits you.

Keeping all of this in mind, it's a delicate thing to know how to handle these situations. We certainly don't want to drive people further away from changing their lives for the healthier, but on the other hand we shouldn't be targets for their frustrations, either. I asked my friends who have also dealt with this how they handle these situations and the best suggestion yet came from my friend Tia. She said that when critical things are said to her, she simply asks them "Why do you say that?" This is, in my humble opinion, a brilliant strategy because it does the multiple purpose of getting the spotlight off of you, finding out where they are coming from on the off chance you might be able to help them, and getting them to reflect on their own motives. And when done kindly, it lets them see you care about their feelings. People can't grow when they feel attacked. Quite frankly, I wish I'd of handled the criticisms that came my way in this manner.

Another perfectly acceptable strategy (this works particularly well when the criticism comes in a written form) is to say nothing at all. You are under no obligation to answer a question just because someone asked it or reply to a statement just because someone said it. And often silence says far more than words ever could.

Also, if I had it to do all over again I wouldn't handle ANYthing by Email, letter, or text. This is a good way to get all parties extremely upset, since your tone of voice can't be factored into the words and they can be taken in a way they were never meant. I'd suggest, if you feel the need to communicate with someone who has written you in some way that you send them your phone number and tell them you'd much rather speak to them about it personally. Chances are they will never call and the issue will die down, but if they do your meaning and caring will come across in your voice. Also, people on both sides of the equation will usually type things they would never say with their voices, so for issues where it could get emotional actual talking really is the best way to go.

I hope this helps. If you are changing your health for the better and have not run into this issue yet trust me, it's coming. Often from the least expected people. Sometimes you will find that those you thought would be your biggest allies in your transformation will wind up being your biggest adversaries, and vice verse. It's painful when it happens and you can't know who will say what when, but it will almost always surprise you. If you are mentally ready for it you will hopefully be able to handle it with more grace and dignity than I did.

  
  Member Comments About This Blog Post:

NELLJONES 12/8/2012 8:47AM

    I agree about the writing. I am not a good enough writer to be able to translate into words any meaning I might put into my voice. Some people can, but I can't.

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LOGOULD 12/7/2012 9:54PM

    Thanks. I've been at this for some time. Maintaining within 5 pounds of my "goal" weight for well over a year now. (Actually went over that range for a short period but have been back on track for months again). I have been at a lower weight, but I don't see that weight as being something that I can sustain for life. Anyway, I am now find people, especially my sister, who is overweight (and who I live with) are tiring of my healthy living lifestyle and seem to resent it and even try to sabotage my efforts and or make me feel guilty like I am imposing on THEM. I need Spark and all of you now more than ever!


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NDHAM5 12/7/2012 9:13PM

    Great blog, I'm telling you I never saw this coming!!! I feel great about my success, and as you know, this is no easy journey!!! You look awesome and thanks for the encouragement!!!!!!!!!

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ELECTRALYTE 12/7/2012 6:20PM

    great blog! You are gorgeous, can't imagine anybody being neg. unless they are just green with envy.

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KOOZIE1 8/6/2011 10:36PM

    Here is another good one: "Does it make you feel good to say that?" Thanks for sharing yours too!

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ARMSPORTS 8/5/2011 12:13PM

    These are some good strategies you mentioned. I used to get bent out of shape over criticism but I've found my skin has thickened with age. My response now usually consists of a smile followed by the addition of another log to my motivational fire!

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SLBRANTLEY 8/4/2011 7:29PM

    emoticon emoticon advice and useful strategies!

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HDHAWK 8/4/2011 2:19PM

    Your hubby is a wise man and I think he's got it exactly right. I've totally blown my program and am starting all over again, but when I lost the weight the last time I got lots of those comments. I often had people telling me I was getting too skinny and wasn't I done losing weight. I'm sure they are thrilled that I've gained it back!

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CCSDESTINY 8/4/2011 8:31AM

    A host of terrific strategies. I couldn't agree with you more on all of them. I love Tia's answer too. :)


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CHARLIES5 8/3/2011 11:53PM

    Whoa!! If anyone that looks as fantastic as you has naysayers then I agree with your hubby....it's because of their own inadequacies. You go girl!! emoticon

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GRACEFULIFE 8/3/2011 6:32PM

    How to handle the naysayers: outlift them.

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My Daily Supplements

Sunday, July 10, 2011

I think anyone who has considered taking supplements to help boost their potential with weight loss, in the weight room, or both will agree that there are so many choices out there it's confusing and overwhelming. This one area I will admit I am not extremely knowledgeable about. But I have managed to learn a little and pick out what I believe to be the best and most effective supplements for my needs. What you need may different, but this might help someone to get an idea of how to go about selecting supplements.

I take three different "stacks" (combos of supplements), timed morning, afternoon, and before bed:

1. With breakfast (for maximum absorption) I take-
- A multivitamin. I don't take any one brand- I just try to find a well-rounded one. Truth be told, right now I am taking children's gummy vitamins. So shoot me. My diet is good enough that I don't feel I have to get picky about this one.
- A calcium/magnesium/D supplement. The one I take has about 30% daily recommended amount of calcium and 50% recommended daily amount of D per pill (not per dose- a dose is 2, and I only take one at a time). I take the calcium because more often than not I don't get two servings of dairy in daily. The magnesium is for max absorption of the calcium. And the D is because I have a past history of depression that I have noted is a lot better when I am in the sun frequently. I thought this might be related to vitamin D, and sure enough, when I started taking D my depression was a lot easier to manage. If I didn't get magnesium or D with the calcium pills, I would take them as a separate supplement along with it.
- An Omega fatty acids pill. The one I take has all 3 Omegas in it (3, 6, and 9). There is enough scientific evidence behind this one that I believe it is worth the expense. Plus, I swear my eyesight is better when I am taking it. On the days I eat fish I skip this supplement.

In the afternoon (with lunch, if I remember) I take:
- Another Omega Fatty Acid pill
- An Iron pill, because I have a low iron level. I keep the iron pill far away from calcium intake, either in diet or supplement, because calcium inhibits Iron absorption.

Before bed I take:
- Another calcium/magnesium/D pill. This is a great time to take it because cal/mag has been proven to help with sleep.
- A glucosamine pill, because I have arthritis in a knee and it's supposed to help with joints.

In addition to these, on days I work out I take an L-Glutamine pill with my breakfast stack. I guess it's best to get L-glutamine in powder form immediately following working out, but since I have a bunch of them in pill form and I know pills take a while to break down and get into the system, I take them with breakfast, reasoning it will reach my muscles by the time I am done lifting. My reasoning is NOT based on science, though; just simply on what I think, so I could be dead wrong with this one. But I don't want to waste the pills, so until they are gone this is what I will be doing. After that I don't think I will take Glutamine at all anymore.

And right after I am done working out I have 5g of BCAA (branched chain amino acid) powder in protein powder that I put in my gym bag and add water to after lifting so I can drink it while I am walking out of the gym. Since starting to do this I swear I am not as sore after my workouts. I think they are also supposed to help aid in weight loss, but I'm not quite sure how. I use the Modern brand and the recommended dosage is 10g, but since I am a 150-lb woman I just take 5g (single scoop). This helps to stretch the container. A word of warning about flavoring with BCAA powder- make sure it has some! I got the plain the first time and my goodness, it was bitter! I had to add a packet of stevia to my protein powder/BCAA concoction to make it palatable enough to swallow. The flavor seems to help mask quite a lot of the bitterness.

Okay- so there you have my stacks and my reasons for them. I used to take more, but this is what I've brought it down to and I believe benefits me the most.

  
  Member Comments About This Blog Post:

TX.PATRICIA 7/12/2011 8:15AM

    Thanks for sharing!!!

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_FITMAMA 7/11/2011 4:31PM

    Great blog!

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HEALTHDUDE 7/11/2011 3:59PM

    Thanks for the sups blog. I'm right with you on everything except the iron pills (a gal thing) I supp with L-Arginine (a guy thing).

Get this, when my glucosamine ran out five months ago I never got more and have been feeling fine. I couldn't run or ride my bike without taking 1500mg Gucosamine/1200mgChondroitin everyday. Now nothing and my jounts feel great - Go Figure!

Also, I've been hit or miss on the BCAA's - that might explain my "good/bad" after workout strenght training days. I think I'll be taking my Amino's more consistantly in the future. THANKS!

Tony

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What I Eat Over the Course of a Day

Wednesday, July 06, 2011

I'm always amazed at the number of people who ask me what it is I eat and drink in the course of a day. This is a really hard question for me to answer, because I don't eat the same things all the time, but here are some general guidelines I try to follow:

1. I always have at least one serving of complex carbs. This is usually 1/2 C of dry oatmeal, cooked, about an hour or so before I workout. Often I'll have more servings of complex carbs than this throughout the day, though.

2. I usually eat oatmeal or some kind of whole grain cereal and a lean protein (Most often an egg with 3/4 cup of egg whites) for breakfast.

3. I eat before I workout- even before I do AM cardio. When I don't I find myself short on both strength and endurance. This meal is usually the above breakfast.

4. On the way home from the gym I have a whey protein shake and a piece of fruit (usually a banana).

5. I try to eat at least one salad a day, to ensure I get some raw veggies, either for lunch or dinner. My favorite is some kind of a southwestern salad so that I get some carbs from the corn. It always has a source of protein (usually shrimp or chicken breast), and if I am eating out I ask them to leave off any chips or croutons and go easy on the cheese. If the meat is grilled on a skillet I ask them to go easy on the butter. I get whatever dressing I like (usually creamy), but order it on the side and fork-dip for the non-flavorful bites. Almost none is gone by the time the salad is finished.

6. I usually have two afternoon snacks, because it's a very hungry time of day for me. Almost always one is a small protein bar (I make sure it's really a PROTEIN bar with about the same grams of protein as carbs and low fat- otherwise I consider it a carb bar). If it's a big one (over 300 calories) I cut it in half. The other snack is usually low-fat string cheese and lean beef jerky OR a scoop of protein powder mixed into Greek yogurt.

7. I try to limit my fruits to 2 servings a day (I consider a banana 2 servings), and have at least 3 servings of veggies. More is better on the veggies.

8. The meal that is not a salad is usually a lean source of red meat (I have low iron), a whole-grain carb like brown rice, OR a baked sweet or regular potato, and a LOT of non-starchy veggies.

9. I don't drink my calories (unless it is a protein shake).

10. I drink at least a gallon of water a day (read my blog on The Importance of Water to see why).

11. If I drink anything in addition to the water, it is unsweetened tea. Sometimes I'll put a little Stevia or Splenda in it, but I've learned to usually drink it unsweetened. I just don't think the additional stuff does my body any good.

12. Before bed I almost always have a scoop of Casein powder mixed with cold water into a pudding.

If you were counting, that's seven feedings a day most days. I am always eating! :-)

I'll blog about supplements next blog, but that's what I ingest as a general rule most days, whether losing or maintaining. When I am in maintenance mode my portion sizes get larger. I hope this helps! emoticon

  
  Member Comments About This Blog Post:

SHRINKINGMOMTO4 7/12/2011 2:54PM

    Thanks for sharing! I defiantly need to eat more veggies! I too try to eat at least one salad a day, usually in for supper. That way I go to bed feeling lighter!

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TSANC01 7/9/2011 9:13PM

  I love fruit and I know I have to many servings during the day. But I have been trying to eat raw vegetables for a snack at work such as cherry tomatoes, celery, red and green bell peppers.

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HEALTHDUDE 7/7/2011 8:33AM

    Another informative post!!

I love Choc whey in my oatmeal (tastes like coco wheat).

Regarding #12 - I've read lots of bodybuilding articles regarding the advantages of taking Casein just before bedtime. BUT, I have also read the book The China Study, which discusses the studies that show a link between Casein (a milk protein) and cancer, and It's been backed up by other studies as well.

So, I get my protein supp's mostly from Soy, a plant based protein, and Whey another milk source protein but not as 'harmful' as Casein.

Actually this book, The China Study, has had more impact in changing my eating habits than anything else. I just stumbled on it at the library looking for another book (The Abs Diet - lots of smoothie recopies).

Thanks Nancy

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MISSYGEEN 7/6/2011 9:27PM

    Thanks. We both like oatmeal. and I have been playing with my pre-AM workout meal. I usually have a piece of fruit, a banana like you and eat my oatmeal later. Perhaps the reverse will be better since the carbs will give me energy. I too try and have salad for lunch as I will falter on my veggie count other wise. I just realized today why I am so satiated by the time I get home. I am not preparing for afternoon snacks and when I do its usually a cereal bar and I feel like I'm cheating, but maybe I'm not if I eat a good balance snack.
As always, thanks for the info.

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CICI510 7/6/2011 3:42PM

    emoticon emoticon

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AMC120 7/6/2011 11:18AM

    Thanks NancyAnne.... One question for you, if I may-
On the Greek Yogurt, what's your favorite combination of yogurt & protein?

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EMPTRS 7/6/2011 11:15AM

    Thanks for sharing! I am working on limiting my fruit consumption (too much fructose!) and increasing my veggie intake. I haven't tried protein powder in greek yogurt before-sounds really good!!!

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Eat Breakfast!

Wednesday, June 29, 2011

We've all heard the importance of starting our day off with breakfast, for not only weight loss but also general health. But I hear so many people say "I'm just not hungry when I wake up!'. While I normally don't advocate eating if you aren't at least a little hungry, breakfast is one time I break that rule.

Two reasons:

First of all, with breakfast you really are breaking the fast from the night before. To make a long metabolic description really short, when you are fasting your body will begin to turn to muscle for fuel. I don't know about you, but I've worked very hard for this muscle and I'd rather see it sitting on my body than being burned up as energy. So to keep as much muscle on our bodies as we can it's very important to eat breakfast and keep the fasting state from sleeping all night as brief as possible.

Secondly, I usually work out in the AM. I've done this both without eating breakfast and with. I note a big difference between my energy level in the gym when I eat first as opposed as to when I don't. I sure as heck don't want to spend any amount of time trying to better my body without the ability to put max effort into it- I don't have enough hours in my day to be wasting time like that, and I'm sure you don't either.

As for the "I'm not hungry" excuse, it won't last long! After a couple of weeks of eating breakfast as soon after rising as possible, you will start waking up hungry. These days I usually wake up pretty much starving and breakfast has turned into what is often my biggest meal of the day. This is a big departure from the gal who used to eat a very small breakfast in order to hoard up her calories so she could eat a big dinner.

Breakfast is usually my biggest meal in both calories and carbs now.

You don't have to start off with anything huge. If your appetite is virtually nonexistent first thing in the morning, just have a few bites of a good-quality protein bar and a drink of water. If you can handle a little more than that, have a scoop of protein powder in water and a small piece of fruit, or 1/4 cup of dry oats cooked and 1/2 C of cooked egg whites or egg beaters. As time goes on, you'll be able to eat more.

I record breakfast on Spark just about every day, either as "Before AM Workout" or "Breakfast", depending on if I worked out that day or not. If you like you can go back through my Shared Food and Fitness Logs and peek at what I've been having for some ideas. ( www.sparkpeople.com/mypage_tracker.a
sp?id=NANCYANNE55&dte=6%2F29%2F2011
Although I'll be honest- it's usually some variation of eggs and oatmeal, so you may not find it too exciting.)

As an aside, most days I also get my "after AM Workout" meal logged, as well. This might give people who are confused as to what to eat before and after working an idea of what they can do.

Breakfast is too valuable a meal with too many health and weight loss benefits to be skipping. It is really, truly, no-kidding important that you eat breakfast. So no more excuses! Time to start making your morning re-fuel a habit!

  
  Member Comments About This Blog Post:

MISSYGEEN 7/2/2011 10:44PM

    Lucky for me I love breakfast foods. I just choose healthier options now. I like to have something a little light before and a nice breakfast after. I used to like a tall glass of milk or muscle milk but I can't drink milk anymore. Need a new after workout drink.

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ALESHABEE 7/1/2011 8:54PM

    Agreed...I wake up starving. Breakfast of choice for me...oatmeal with PB, egg beaters with 1 egg and veggies and some kind of fruit. I think I can eat it every day for the rest of my life. Been eating it almost a year now and still not tired of it, haha.

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THEHONESTME 6/30/2011 8:42PM

    Great Blog! Breakfast is (and always has been) one of my favorite meals of the day! Now I especiallly look forward to Shredded Wheat with Almond Milk and 1/2 a grapefruit - Yum, can't wait for tomorrow's breakfast already :D

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MAJORMOM68 6/30/2011 12:09PM

    Breakfast was one of the hardest things for me to get used to. It has really helped though. Good blog!

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LUVYA04 6/30/2011 11:55AM

    Great Blog Nancy. I still struggle w/ the whole preparing of the Breakfast but I'm getting better.

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HEALTHYONE2008 6/29/2011 9:06PM

    Could not agree more, breakfast is a must. That is way it is call Break Fast. Like HEALTHDUDE said it be something that can be easy, such as a piece of fruit.

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FITPRIS 6/29/2011 7:17PM

    Right there with you on the eggs and oatmeal! Good blog!!

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HEALTHDUDE 6/29/2011 7:15PM

    I agree with everything you just said. And can add that with all the fruit that is available this time of year even when you are on the run you can grab a banana, pear, peach, nuts and protein bar and go!

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Video of Commercial

Monday, June 27, 2011


The commercial I shot recently for our local Gold's gym. The final version has the exact same footage, but instead of talking about working with the trainer it has me saying that the atmosphere is friendly and the facilities are complete. I think that was a wise change.

  
  Member Comments About This Blog Post:

JAZZID 7/4/2011 4:35PM

    Nancy, this wonderful!... emoticon... I don't have a Gold's Gym membership, but I do have a home gym and a lot of motivation.

Thank you so much for sharing and emoticon on your commercial... I loved it... You inspire me, always! emoticon ~ Dee emoticon

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CHICKENCHASER78 6/30/2011 9:43AM

    AWESOME! Great commercial! emoticon

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AMC120 6/29/2011 5:05PM

    Love it!!! emoticon

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MILLER*TIME 6/29/2011 9:30AM

    awww you are AWESOME!

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LAXMOM167 6/29/2011 6:21AM

    Great job! You inspire me and I don't even belong to Gold's Gym!!

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CCSDESTINY 6/28/2011 8:57PM

    You did a great job! Of course, I was looking at you coming through the door and I think you looked perfectly natural :) Awesome commercial - you have a great voice!

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GODZDESIGN95 6/28/2011 6:50PM

    You make it look easy! awesome as usual!

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CICI510 6/28/2011 4:12PM

    That is so awesome!!!!!

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EDWARDSC393 6/28/2011 11:35AM

    Glad I got to see this! You made it happen! I sitting here with ankle weights on, doing some leg and glute stuff in between reading e- mails. Have a good day! Cherie

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PINKBEANBOO 6/28/2011 10:31AM

    Your a natural - the camera loves you!
Thanks for sharing!

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JENNJO322 6/28/2011 10:04AM

  Nancy, THANKS so much!!! You are truly an inspiration to me as a 40 year old mother of three.

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_FITMAMA 6/28/2011 9:41AM

    GREAT JOB!!



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SARAHNICOLE__17 6/28/2011 2:13AM

    I absolutely loved this!!! Thank you for sharing with all of us.

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ONE*BUSY*MOM 6/28/2011 1:26AM

    emoticon Thanks for sharing!

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MYWALK2FITNESS 6/27/2011 11:34PM

    Nicely done! You rock! emoticon

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_RACHEL 6/27/2011 10:46PM

    NancyAnne,
You did awesome! I'm so proud of you!
I come to your page whenever I need inspiration. And today seeing your commercial was great! I also birthed 4 children and man...... you again motivated me! Thank you so much!
emoticonBy the way I love your background pictures of Rachel Mclish!

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ONEWAYALI 6/27/2011 10:21PM

    That's awesome! You look wonderful!

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WIZKEY 6/27/2011 10:20PM

    Congratulations again Nancy!! That was so cool - I had to brag on you to the boys and make everybody watch it, LOL.

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SMILEFRECKLES 6/27/2011 10:12PM

    emoticon

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SUNNYBUNNY112 6/27/2011 9:51PM

    That was really cool! Great inspiration :)

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MINUS50PLUS00 6/27/2011 9:47PM

    Awesome...great job!!!
Great role model!!!

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MISSYGEEN 6/27/2011 9:33PM

    emoticon I had to watch it twice. I know what you mean about the cheers thing. Most of the trainers and the clerks behind the desk know my name. It feels great and tells me that I must come pretty often for them to know my name.

Cheers!

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THIRTEENREASONS 6/27/2011 9:03PM

    You look fabulous!!! You did great!

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HANKENSTEIN 6/27/2011 8:57PM

    Sweet, and inpiring. Awesome work, as always.

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THEHONESTME 6/27/2011 8:55PM

    AWESOME!!!! That is so cool!
Congrats - I know from what you said that it wasn't easy, but you made it look like it was!
You look fabulous btw! :)

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