I cannot stress enough the importance of incorporating fresh, organic fruits and vegetables every day. While the recommendation of 4-5 fruits/veggies per day can be unrealistic for a lot of people and even if your diet is not perfect, making small changes such as adding just 1-2 fruits and vegetables each day is an easy way to help improve your overall health. The vitamins and antioxidants that you get from these fruits and vegetables will help you to feel and look better.

Summer is the perfect time to start these habits. There are so many delicious fruits in season such as blueberries, strawberries, raspberries, peaches and watermelon. And vegetables abound in the summertime too, as you can have your own garden and grow your own tomatoes, zucchini, cucumbers, green beans, etc.

If you don’t have the capability to grow your own vegetables, there are local farmers who are more than happy to share what they have been working on all season. Farmers markets are everywhere in the summer. You can go online and find several in your area. The nice thing about these markets is that you can really get to know your farmers so you know exactly where your food is coming from. It is all organically grown and picked by them directly. The fewer steps between you and your food, the better off you are. These markets are also a great way to get more for your money, so saying that healthy foods are too expensive is not an excuse. If this is not accessible to you my recommendation is to go to any Super WalMart or Produce Junction or find a local store that sells fresh foods.

Remember that your health and taking care of you is so important in order to feel good about you!I cannot stress enough the importance of incorporating fresh, organic fruits and vegetables every day.

Hugs,
Debra

For many months now I have been paying very close attention to how different foods affect me, how they make me feel and function. Do they help or hinder me in any way? Do the benefits outweigh the risks? As I progress along in my studies, old time favorites, several in fact, just aren’t doing it for me anymore. I guess in the end that’s a benefit within itself.

Since about March or April of this year, I have been paying particular attention to Fast Food. Although I’m not what you call a Fast Food Junkie, I still like it every now and then. But lately, that’s been changing. The more in-tuned I become with my body, the more I notice ill side effects from eating it. The more side effects that I recognize, the less the taste satisfies me. Thus, leading me to naturally shy away from it regardless of what others have said about it for years. Despite knowing full well what this meal would to me physically and mentally, I ordered McDonald’s for lunch this afternoon.

My very wonderful husband decided to share his germs with me and now I’m brutally sick. One of those head and chest colds where it leaves you a few cards short of a full deck. When Mom always said “sharing is polite”, I doubt she meant this! So I’m taking a rest/recovery week. I figure it’s for the best anyhow since I’m starting ChaLEAN Extreme and Turbo Fire next week. I will definitely need all the rest I can get to be prepared for that! I’ve also been pondering my food selections and making a list of foods to have on hand for when next week rolls around. In the past, I would have called this my “DIET” (Deprivation-is Intentional Emotional Torture). Now, I’m calling it my “Diet”- The technical term of one’s food intake. Big difference huh? So I figured I’d have some McDonald’s. I didn’t feel like cooking and I NEEDED to get the crave out of my system anyhow. Well I did. I don’t want to deprive myself and I won’t, but I also don’t want to feel like THIS (after-effects of McDonald’s) anymore either.

Much like Chips Ahoy Cookies, most ice cream, pre-packaged entrées including the Lean Option Varieties, pre-packaged baked goods/desserts, eating anything with too much white sugar (wow- that one was a hard one to accept; although Raw Sugar is good with my system), most salad dressings, and meals out regardless of restaurant, Fast Food is on the growing list of foods that don’t: A. Appeal to me much anymore B. Don’t taste nearly as good as they used to back in the day C. Make me feel like crap D. Cause mood swings…note: line “C” E. Leave an odd taste or oil-like slick in my mouth.

**Sigh**

While it’s sad to the nostalgic side of me, who doesn’t remember the childhood memories all of those things brought you? I certainly do with every single last one. I also find it to be a relief. I’ve been so afraid of starting a new fitness routine and eating better after these surgeries for fear of falling into my old traps. I used to DIET all of the time and I’d be ok for a while then wham, a Binge. Binging and Dieting are the last two things in this world that I ever want to do again. I’ve been so focused on not doing either one of them, that I forgot to step outside the box and challenge myself once in while. I mean, if you’re not challenged, how do you progress to the next level?

Update: I think my intestines are going to rip out of my body. YUMM-O! I digress.

So that’s what I am doing both with fitness and now all levels of eating; physically and emotionally. I have to challenge my body or it will not get stronger and I will not be able to enjoy those things that I once did. I’ll be in pain and sluggish from here on out. Not happening! I have to challenge myself mentally because if I don’t get out of this comfort zone with ignoring my emotional-food past, I can’t truly heal and move to the next stage. McDonald’s today actually helped me with that. I understand how eating foods that don’t make me feel good on all levels aren’t the best choice for me. That’s just because they may comfort an emotional need, it still doesn’t outweigh the negative that they inflict on me physically. I understand that as time goes by I don’t really like the taste of those things anymore. I also understand that if I give myself time and the wiggle room needed, I may fall but I’ll get back up stronger in spite of it.

I had to try fast food one last time just to make sure this is how I felt. That it would without fail, leave me with unpleasant side effects. I know that every now and then after so many months, I’ll have to try it again for a reminder. But that compared to days or weeks worth of binging because I felt “deprived” is so much better! I am looking forward to eating better after this and I know I’ll be eating healthfully especially once CLX begins. I hate feeling like this now and I’m sick; I especially hate it after intense workouts. It’s good to know that for once, I truly want and like to eat better, not just because it’s something I have to do. It does a body, mind, and soul…good!

Til next time, FitChic Comments can be sent to FitChic at FitChic_2010@yahoo.com

When no one is watching, Life is good I live by intuition, I live as I should When no one is watching, I am truly free No worries, no fear… oh the possibilities When no one is watching, I feel the need to behave Some unspoken rule to which I am enslaved When no one is watching, I begin to doubt I am the judge, jury, critic; I’m down for the count When no one is watching, my body becomes numb Emotions override and to the food I succumb When no one is watching, behind corners of dark I eat to relieve, to escape, to disembark When no one is watching, I lose all control I have little hope and it’s taking a toll When no one is watching, I am screaming inside I want to run, but where do I hide? When no one is watching, a new day begins A chance to forgive, a cleansing of my sins When no one is watching, I learn to let go I am restored, washed white as snow When no one is watching, hope again returns The desire inside, like fire it burns When no one is watching, again I shall try My troubles set free, my soul now can fly.

I started this journey forever ago it seems and there have been many successes, failures, and memories to last a lifetime. I’ve hit rock bottom a dozen times and each time the bottom is further and the climb out is harder. I’ve been on top of the world many times too, but I rarely stopped to enjoy the view. I was always stuck on how I could have done it differently, better, or faster. Life has a way of working itself out, good or bad, we just have to give it time and another chance. My nickname for this blog will be FitChic and this is my hundredth “second chance”! I spent a lot of time focusing on the negative and just existing; going through the motions of life because I wasn’t where I wanted to be or who I thought I should be. I dwelled on the insignificant issues failing to see the larger picture. Life isn’t about one or two days, meals, missed workouts, or binges. It’s about the culmination of many days over many months and years that matters. I see this now. I am a recovering Disordered Eater, Diet-aholic, and a survivor. I am learning that small changes can add up to something great and that sometimes the small things that we do need to be over-looked. Obsession is my mistress and it’s been a rocky relationship with an even more volatile split. I’ve made every excuse in the book and pointed every finger. I sprinted when I should have walked, and was blind when the world around me was at its peak of perfection. This is my second chance, another do-over to get it right, to get life and living right! I want the simple things in life but I need the health to enjoy them. I have been discovering my limitations and casting aside my excuses. After all, it’s the excuses that keep us locked down and stuck in our harmful habits. I want to walk with a bounce in my step and my head held high. I want to breathe freely! To be able to ride my bike up a hill and not collapse afterwards would be amazing! To wake up feeling energized and not hitting the snooze button in itself would go a long way. I want to understand how my body functions and what makes it unique from everyone else. How does it work and the effect that certain foods and activities have on it. I want to be pain free with the ability to look at the world for the beauty it holds, not the challenges it presents. This is my hundredth second chance and I don’t know how long it’s going to take me, but I know this; I will succeed! Success doesn’t wear a certain dress size or weigh a particular number. In my case, it doesn’t have time constraints either. Success is finding comfort within my own skin and the ability to maintain the active lifestyle of my choice! I am not perfect and I will have bumps along the way. It’s that I get back up and try again is what counts. The world is my oyster and it’s time I become an active participant and not a spectator looking through a foggy window. Along this journey I hope to share my successes, failures, and thoughts about my experiences. I am determined and scared, but I also know that there is much to learn and discover. The opportunity to heal and begin again is refreshing. What tomorrow brings is uncertain and not guaranteed. All we have is today so let’s make the most of it! Comments can be sent to FitChic at FitChic_2010@yahoo.com

ShapelyGirl Fitness is all about getting fit and healthy. Our platform is to help women of all shapes and sizes to feel and look good. As part of the package at the fitness center we not only offer fitness classes, cardio, strength training and personal training we also offer 2 WEIGHT LOSS SUPPORT GROUPS WEEKLY. I believe that the EMOTIONAL STATE of women is so very important and that food issues need to be addressed so that women are armed with the mental skills in order to make better choices in their lives in order to get fit and healthy. To address the nutrition and food issues that a lot of women have I run two WEIGHT LOSS SUPPORT GROUPS that center on emotional eating, food issues, healthy eating, body image or any other topic that revolves around food. Last night the topic of binge eating was center stage. One of the girls in the group was not sure what “binge eating” actually was so I wanted to address this issue, as women of all shapes and sizes (not just overweight or obese women) seem to find this a problem. Binge eating is one of the biggest problems as to why women cannot only lose weight but keep it off in the first place. Binge eating is pretty simple to explain in theory but very complex as to how women deal with it in their everyday lives. The easiest way to describe Binge eating is this; OUT OF CONTROLLED eating and usually eating massive amounts of fats, sugar, refined sugars and processed foods all at one time. Once this behavior starts it is an addiction that is hard to stop until the eater usually becomes physically sick from the food. Binge eating is beyond what the body needs and what the mind can deal with. While sometimes we have good intentions to eat healthy and not overdo it, some feeling or emotion comes up and we get side-tracked. It is then that the urge to eat takes over and we overeat to the point of being uncomfortable, lethargic, and eat way past being full. This is a full binge that has taken over the person and disaster is right around the corner. Usually, the binge eater hides this behavior from those around them, even to the point of isolating themselves from family and friends. Shame, guilt and self-loathing are a result of binge eating most of the time. We begin to turn that behavior inward and the pain of hating ourselves begins, until we swear it will never happen again. I grew up as a very overweight kid and became an obese teen and adult. I lived that life for many years; years of desperation to stop and become normal and lose weight, however it was not until I began to understand the reasons that I binged that I was able to look at this that I began to stop DIETING and HATING MYSELF. Once I truly understood this I was able to stop when the urge came upon me as it still does sometimes today and realize that I did not have to give into this behavior. If you are bingeing, overeating, gorging, call it what you want, you need to stop and take better care of you. You will never get your weight under control until you do, because IF YOUR FOOD IS OUT OF CONTROL, SO IS YOUR LIFE. Debra

Hello everyone, I wanted to share with you my newest “venture”…my weight loss support group! I am so excited about the opportunity to motivate and provide support to those that feel they need it most. There is nothing more gratifying than truly helping someone to change their life for the better. I started this group because, I, of all people know that you cannot do this alone. It is difficult to break away from what you have been doing all of your life and NOT revert back to what you are used to. Before you jump into exercising and eating healthy, you need to make a commitment to yourself: a commitment that you will be tenacious and perseverant in your quest to a healthier you. What better way to make the commitment than with a team of people that will support you and push you when you need it. Since beginning the group the first Saturday in April, I am proud to say that we are helping 10 wonderful ladies gain the courage to start their way to a healthy and fit life!!! If there is anything that I can say to you to help keep you motivated it is to keep a great support system around you and remember the commitment that you made to yourself. At the end of the day, you are the one that will be looking in the mirror – why not be able to do it with a great big smile on your face! As always, it has been a pleasure to share with all of you and remember- Get up, Get fit, Get MOTIVATED!!! Love, Debra

Think that you’re fit? Well you just may not be. Regularly exercising has far more benefits than fitting into a smaller dress size for your next family reunion. Did you know that being your desirable size has nothing to do with your fitness level? While eating right is a wonderful way to get healthy, combined with EXERCISE, you have a powerful defense against ailments. Benefits of exercising: • Helps stabilize cholesterol • Lowers blood pressure • Burns FAT QUICKER • Combats heart disease • Burns calories • Raises your metabolism • Improves sleep • Controls stress • Increases endurance So, the next time you reach for that healthy snack, exercise afterward. Going for a swim, taking a walk through the neighborhood, riding a bike through the park or trying a new dance class are all fantastic ways to get moving and improving your body. Get UP, Get MOTIVATED and Get MOVING!!! Love, Debra

This morning I woke up feeling good as the last couple of days have been difficult with the loss of my precious baby cat Sarah.  There is no greater love than that of our animals because they are so committed and most of the time unaffected by the world outside of their owners.
 
 It will take some time to heal from my loss but I got up today feeling so THANKFUL AND GRATEFUL for my life and those who are around me. I have had many teary and sleepless nights as far as my business is concerned but I always knew that I am where I should be and that is a great feeling. We each have a purpose HERE and the trick is find out what it is and just GO FOR IT.  Many years ago, I learned to do what I needed to do and not focus on the surroundings in my life because as much as I love everyone in my life, this journey IS BASICALLY A ONE-WOMAN SHOW for all of us. So, as I was steaming my asparagus, brussels sprouts and 4 oz of salmon to put on my salad at 6:00 AM today I began to realize how important my life is and I thank God every day for that. It is important to realize that things in our lives happen daily, some negative some positive, and to me it was and still is how WE HANDLE these situations. Realizing how we affect and touch each other is so important. Support, encouragement and motivation is not only necessary but to instill this in ourselves is detrimental to our survival. Understanding that every day is a new one to make it right or better is so important. I want to encourage you all to be PATIENT, FOCUSED AND STEADFAST IN YOUR JOURNEY AND ENJOY THE PART YOU PLAY IN HOW YOU AFFECT THOSE AROUND YOU.    Hugs, Debra

Hi All, As the weather breaks and the sun starts to rear it’s beautiful head, I see women scrambling to lose weight. Walking down the street to my fitness center I overhear women who are window shopping pining over sleeveless dresses with sweetheart necklines- scrambling to the nearest bookstore to purchase beguiling literature on the latest diet fad. While fitting into the latest fashions is very much desirable, an all-around healthy lifestyle is a necessity. The rat race to pounds lost shouldn’t be a race at all but a gradual success story that you take in stride as a journey to an overall healthier you. So when you’re walking by Macy’s and you see that fabulous dress that you simply wish you could fit into – DON’T GET DISCOURAGED! Just think of it as a lovely reward only given to those who show perseverance and tenacity and your wish will surely come true. I hope that this post inspired you and remember – fitness come in many sizes. Take a breath of fresh air and get motivated! Love, Debra

Hello All! This week I’ve been doing a lot of thinking about goals and how to achieve them. I feel that attaining goals that pertain to nutrition and fitness are the hardest to come by. Not only is working out a difficult responsibility but to eat right too? That just seems too much, especially when we all have full time jobs, family obligations, and schedules that barely make time for breathing! Healthy and proper eating doesn’t have to be as hard as it looks though. A few changes to our diets here and there can make all the difference in the world and help you achieve your nutrition goals. Here are some of my personal goals to live by: 1). Start off with a GOOD BREAKFAST! – I cannot stress how important that is. Eating a healthy breakfast full of protein and fiber can keep your energy levels up and your hunger down. A well-balanced breakfast can consist of a variety of foods and can be relatively easy and inexpensive to create. 2). Be realistic with your goals- If you need to lose 100 lbs, it’s not going to happen in 2 weeks. Start with a short-term one, say 10 lbs. Once that goal is accomplished, it’s easier to move on to the next 10. Realistic goals can shorten discouragement and keep you from becoming frustrated. 3). Study the Food Groups- The Food Groups (found on www.mypyramid.gov) are very helpful in understanding serving size and portion intake. Understanding what you put into your body is half the battle. The other half is portion control. When you have five minutes, log onto the website and take a look (if not for the education, then for the pretty pictures!). Each food category is color-coordinated so it’s easy to determine what’s what. Remember this: Eat the rainbow, just not the skittles! 4). Consult a professional- Ladies! Always ask someone for help if you don’t know what you are doing. At ShapelyGirl, there’s always a qualified attendant to help you with any questions or concerns. Believe me, you are not alone! Debra