We’ve all heard it a million times: If you want to lose weight, just eat less and
move more.

It sounds so simple.

So why don’t the 103 million overweight American women just do it? There is interesting new research out of Temple University that helps to explain why this advice is difficult for many women to follow.

The study, by the Center for Obesity Research and Education and the Department of Kinesiology at Temple University, followed 278 obese women who were part of a year long program encouraging them to become active. The study found that these women reported serious mental barriers to regular exercise.

1. Feeling self-conscious.
2. Not wanting to fail.
3. Fearing injury.
4. Perceived poor health.
5. Having minor aches and pains.
6. Feeling too overweight to exercise.

There are probably lots of people who can’t relate to these feelings, but I know plenty of larger women who can. I remember clearly feeling that way. I was paralyzed at over 300 pounds. I was embarrassed – afraid I’d make a fool out of myself walking into a gym. I didn’t want to be laughed at. As one of my clients put it “Nobody wants to be the fat girl on the treadmill.”

Then there is the fear of failure. Will I make it through a cardio class? Will I be able to do the moves? After feeling like a complete failure at dieting over the years – I didn’t want to add another failure to my list. I didn’t think I was entitled to work out when I was so big.

Physical concerns also play a part. It’s not hard to begin thinking of yourself as weak when you’re a plus size woman. You don’t want to get hurt. Am I healthy enough for this? Shouldn’t I lose weight first? And you find yourself thinking “Gee, I already have so many aches and pains – I can’t imagine being more physically uncomfortable.”

The research also showed that programs like ShapelyGirl™ Fitness (which I developed last year), specifically geared to helping women achieve an exercise comfort zone, can be successful. It’s all about getting in the zone and feeling like you can do it. Since I lost my weight through learning to love exercise years ago I have wanted to help create a safe haven for larger women in the world of fitness. I am glad to know that science is finally taking a close look at this need. And I am happy to be part of a common sense solution for women of all sizes who want to get healthy.

Another thing I have learned over the years is that when women have failed on diet after diet they can tend to give up on exercise too easily. Results from working out will be accrued over a long period of time. You can’t jump on a scale to measure the changes. But I always say – if you stick to your fitness goals you will feel the benefits as you make changes that you can live with over a lifetime.

Hugs,

Debra

Trigger: Blogs

Over the past 20 years while leading health/fitness and nutrition workshops and seminars I have had many conversations with women. I even had chances to strike up conversations with women at the supermarket and at nail salons. Through these conversations I keep coming up with the same conclusion…that most women still do not feel good about themselves no matter what they look like. 

One would think that even with magazines such as Figure and Bombshell, which are both marketed and geared toward larger women, some of the problem would have diminished. But I do not see it that way. What I see is just the opposite, in that today women actually have more anxiety about their bodies and weight even though we are now celebrating the shapely, curvy and voluptuous woman.  

I still think it has not truly entered the cognitive part of most women’s thinking processes. In other words, it is all talk and no one seems to be buying it. Most women still want to be thin but they do not want to be a size 4. While today the average woman is a size 14, a size 6 seems to be where most women might feel worthy and whole about themselves. 

Being labeled Curvy seems to sound like a disease in some circles. I have never read a magazine that coined the word SHAPELY about a celebrity without it sounding like a dreadful disease. No wonder hardly anyone feels good about themselves. Well, I am so happy to say that I love my curves and celebrate them every day! I am a size 12 and more comfortable in my skin today than I have ever been.  

That is not to say at my highest weight of 300 plus pounds; I celebrated my body because I did not. But I also did not walk around hating myself every day. Yes, I was depressed and sad and life seemed hopeless for the large part, but I also knew that I needed to change my thinking patterns about myself.  

While there is still a stigma attached to larger women, girls, wake up and embrace your body and curves! It is all in how you think about yourselves, not who dictates what you should or need to look like. Stop letting others tell you that unless you are a size 2 or 4 you should feel good about yourself. You probably will never achieve this fantasy.

Today, take a deep breath and celebrate not only the woman you are but the woman you are destined to be.

Hugs,
Debra

Trigger: Blogs

I am pretty sure I came out of the womb on some kind of diet because as far back as I can remember I was on a diet.

As a kid, my parents and family were always reminding me of how fat I was with every mouthful. They watched everything I ate and frequently made comments about how much I ate and how big I was.

During my teen years I read about many different diets, saw reminders of diets plans on TV on a daily basis and had girlfriends tell me about how many pounds they lost with the newest diet. All these diets promised success, a thin body and a better life.
 
By the time I was an adult and obese I pretty much crowned myself the “DIET QUEEN”.  I took uppers and downers, drank weight loss shakes, had cow’s urine injected into my body and even had my jaws wired shut, all to get rid of the fat that constantly reminded me of how imperfect I was. I pretty much felt bad about myself all day long. I was always told that I had a pretty face; if only I could lose the weight. 

Over the years my weight was the topic of most family conversations. I was somehow the scapegoat for all of the other family problems, so my weight brought comfort to my toxic family who could not face the demons that prowled around the family table.  To me that translated to I was somehow damaged property and until I lost the pounds that surrounded and captured my body I was less than human. 

Being thin was on my mind day and night and the battle I fought was getting even harder. My thoughts growing up consisted of two things…eating all of the time and how to lose weight for the last time. I had to get thin at any cost.  Food was the comfort, friend and relationship that I had with myself and until I got thin that was how it was to be. My weight was a constant struggle and battle and losing weight was always the ultimate goal.

That is how it is still for almost every fat, overweight or obese person. We are constantly bombarded with diets every day. Society tells the overweight person you are less than perfect and until you become thin, your life means nothing. The message is loud and clear no matter which way you turn. 

For me dieting was so damaging physically, emotionally, and mentally that at one point after drinking only Optifast every day and not learning how to eat I was rushed to the hospital with my electrolytes off and could have went into cardiac arrest. That was many years ago and while those days are far gone the memory still haunt me sometimes. 

Today, I live a very different life. Once I learned that dieting was getting me nowhere and took matters into my own hands, I began to breathe and learned how to live. I began to not only eat better, but befriended food and realized that I was in control of food. I had the power, not the diet. I commanded what was to happen, and no longer focused on negative thoughts about myself. 

If you are still dieting and living a life that is getting you nowhere fast, let me plead with you to re-think this. By learning how to use food as fuel and nourishment for the body your life will change. It is time to stop DIETING and start to own your life and live happier!   

Hugs,
Debra

Trigger: Blogs

At the end of each year I start writing down my personal goals for the coming year. I wanted to share my 2011 goals with you in hopes that you too will begin to write your goals down at the end of each year as it is so effective and will help you to make those changes that you might want for the New Year. They are not resolutions that fall by the wayside within a month or so after the New Year. Instead, goal setting has been much more productive for me and it will be for you especially if you are someone who tends to make resolutions every year that we both know is pretty much a joke. With that said, I am so excited about 2011 as I have 5 major projects that I am thrilled to share with you!

1. I have known in my journey that I would write a book. I have been waiting for the right time and that time is now. I have been working on the initial stages for months, such as monthly time-lines and who will help me. My goal is to have the bulk of it done and ready to find a publisher at the end of 2011. This is a major commitment on my part to stay settled in and focused with hours of writing, reading and editing. I do have an editor, writer and assistant which comforts me as I could never do this alone. I will get it done…that is the COMMITMENT to me for 2011. I am very excited and while it is not a fitness book it will be a most INSPIRING piece of work that will help women everywhere.

2. In my 30’s I was a bi-athlete for years however due to work and other projects I was not able to train, let alone compete, so participating in events got put aside. But that has all changed as I recently got a major itch to get involved in this again. So, some 20 years later in my 50’s I have decided to commit myself to training and signed up for at least two triathlons in 2011. I will begin training now in order to get myself ready physically, emotionally and mentally. I am determined to do this! I will work on my personal fitness and nutrition to be at my peak as a personal challenge. It is time for me to bring my fitness level to new heights!

3. In July, I was approached by a production company in Canada to send out a demo tape for a new reality show on fitness. It took 3 days of hard work to shoot the piece and they loved it. I got the letter of congratulations and am now waiting for the final word to see if the project is indeed developed and if this show will be a reality. If so, I will do everything in my power to see it to the end, so I am the last one standing!

4. I love helping women to get fit, feel better, look better and get motivated. Thru my Fitness DVD’s and ShapelyGirl Fitness center that has been a reality. I want to start a ShapelyGirl fitness certification, shoot at least two more fitness videos in 2011 and continue working with women at the fitness center.

5. To get my NO-DIET CONTRACT 2011 in the hands of women everywhere.

Debra

Trigger: Blogs

In a nutshell, I want to do cartwheels again!



I will from this day forward not focus on the look of my body, but rather what it can do. I truly believe that when I am strong, active, and leading the active lifestyle of my choice, everything will fall into place including the physical vessel. Long gone are the days of “physique”. I want function! 



There was a time not so long ago when I was doing cartwheels. I was able to run, jump, skip, and hop when I wanted. I wasn’t small but I was mighty! It began to run amuck because I became so focused on the outer, not the inner. Obsessed is more like it. Eventually that led to today where I’m still trying to get back into a normal routine, but doing so without backsliding into obsession or compulsion is hard. 



I walk a fine line. 



My Goal, and again this is for ME, is I don’t think it’s important to worry any longer about what I look like. I just want to feel that sense of strength. To see progress made with the amount I can lift, the number of back extensions I can do, the more challenging pilates movements, and so on. I want to feel the raw power surging and I want to feel my heart pumping during a strong workout knowing I am working harder than the weeks prior, but yet, it’s not as hard as it once was. I want to be strong enough to workout 6 days per week regardless if I choose 3, 5, or none. To me there is something so powerful in knowing I can do something even if it’s not what I want to do. I could. If I really wanted. 



How long will it take me to get there? It’s hard to say. I have a general idea, but life has a funny way of working it’s way regardless of one’s plan. The point is to just give it my all regardless of what level I may be at right now. With time and persistence, it will come to fruition when it’s meant to be. I am going to enjoy the ride and the work that I do. And one day, I’ll wake up and be able to do those cartwheels almost unexpectedly.



Progress, not Perfection!

Trigger: Blogs

When I was 25 years old I weighed 315 pounds and had failed on every diet in the book. I remember feeling almost hopeless and wondering how I was going to drag my heavy body around another day. Clearly, popular diets weren’t the answer for me. That’s when I made the life-changing decision to begin exercising, and I have never looked back. Today I can’t imagine my life without fitness at the very center. But sometimes it’s hard to get moving. Here are 5 tips that will get you off of the couch and motivated:

1. Believe that you are entitled to look and feel better.

What better time to invest in yourself but now? When you take care of yourself it is much easier to take care of those who depend on you. Moving will help you have a positive attitude about your life. That can help you become motivated to make it a part of your daily routine. Take a group fitness class, hire that personal trainer you’ve been thinking about, try yoga or a Pilate’s class and incorporate meditation and relaxation. Go to a day spa. All these things will help you to connect with yourself.

2. Exercise releases stress and depression.

A fitness program not only helps lower blood pressure and high cholesterol and strengthens and tones your muscles, but studies show that stress and depression can be improved with exercise. Aerobic activity releases endorphins in the brain, which will make you feel great.

3. Set goals and visualize your successes.

One of the problems people encounter when starting a new fitness program is having unrealistic goals. This also happens to dieters. We somehow think that we can run a marathon before we take the baby steps necessary to get there. I tell people all the time to be persistent and things will happen. A good workout will instantly make you feel better. But to see results it takes at least a month or so of being steadfast and focused. A good way to achieve your fitness goals is to write them down.

4. Connect with positive people who can inspire you.

You will need to have support to make some real changes in your life, like getting fit. Find a class with an instructor who will be there to get you through your first workout without judgment. Find a group that will uplift you and make you feel valued as you work toward your goals. Hire a trainer who will take the time to identify your needs and goals and help you to achieve them.

5. Make a decision to exercise and let nothing get in the way.

Along your journey you will encounter many obstacles that might make you think it is time to give up. It is part of creating change in your life. Sometimes it’s easy to get discouraged. There will always be things that potentially set you back and stress you out. It is how you manage your roadblocks that will get you going. When it comes to exercising, it is important that you have a clear understanding of how important this is for your life. In the end – aren’t you are worth it?

Hugs,
Debra

Trigger: Blogs

Hmmm…sometimes one of the hardest things to do is listen to your body. Many of us overeat or binge eat in the words of Ms. Debra Mazda. Exercising is doing a great deal for my spirit, my body, and my mind. I’m eating less because I’m learning to listen to my body. In exercising, I have increased my metabolism which is helping me to eat less food and get full quicker. Instead of eating until I’m full or eating everything on my plate just because I paid for it, I’ve learned to eat until I’m satisfied. That’s an accomplishment that’s hard for some people to reach. I tell myself ‘that’s enough…you’ve had enough’…and I’m good. I learned from Debra to put half of my food in a ‘to go’ container before I start eating…never knew how effective doing that was until I started doing it. I only eat whats on my plate and I’m satisfied and don’t feel bloated and overstuffed.

The greatest reward of all is, even when I don’t exercise I still manage to lose weight or maintain my weight…that’s so awesome. My body is burning calories even when I’m unable to work out.

I’ve never been so proud of myself. I will continue to say that.

My goals are in full swing. 2011…lets get it!

Keeping it moving!

Jean

Trigger: Blogs

I woke up the other day feeling tired and a little drained but I knew I had to teach a 9:30am step class at the studio. As I began to get my thoughts together to get myself motivated, I began to think about why I workout and have made FITNESS a daily part of my life. There are many reasons that I exercise and here are just a few.

* I look and feel better.
* After I workout I feel like I can conquer anything, including the need to binge or eat junk foods.
* I know that to lead and live a healthy lifestyle I need to exercise.
* I have better health and live everyday to the fullest.
* Exercise helps with depression.
* I can set goals that I can achieve. They are realistic and attainable.
* I can practice self-care. I preach it to everyone so living it is very important to me.
* When I feel better my self-esteem and self-worth are soaring.
* It feels good to sweat and burn calories, I know my body is thanking me but more-so my mind can go into an exercise zone.
* I see so many clients and realize that they like me have a better quality of life, because we take care of ourselves.

There are more reasons but let’s start here. I urge you to get off of the couch and start LOOKING AND FEELING better today!

Hugs,
Debra

Trigger: Blogs