Why You Shouldn’t Make Weight Loss Your Primary Goal

Please to welcome our friend, COACH CALORIE.  Im a huge fan of Tony and his fantastic staff of writers…

Are you trying to lose weight?

There’s nothing wrong with that. Weight loss is a goal for millions of people every year.

However, what most people tend to forget is that weight loss is a side effect of living a healthy lifestyle. If you can stop focusing on the day to day struggles of losing weight, and instead focus on changing your body from the inside out, you’re going to be much more successful in the long term.

You might not be able to see it yet on the outside, but every time you turn down processed food, drink a glass of water, go for a walk, or do any other healthy activity, you are changing your body on the inside. That is where weight loss starts – on the inside. This isn’t liposuction where you suck the fat off your body without changing what’s going on inside of it. True change happens internally – mentally and physically.

You might not be able to see the fruits of your labor yet, but every time you exercise you’re improving your hormonal profile. You’re improving your insulin sensitivity. You’re priming your body and creating a favorable metabolic environment for fat loss. You’re reducing stress, and you’re improving hundreds of other health markers like cholesterol and triglycerides.

Every time you choose whole foods over processed foods you’re reducing your risk of cancer and cardiovascular disease. You’re making your joints, bones, and ligaments stronger. You’re giving yourself more energy, and you’re setting good examples for the people around you.

So you’ve been eating healthy and exercising for a month and you haven’t lost a pound? So what. The weight will come off when it’s ready, but not a moment before then. However, it will come off. It always does when you’re living a healthy lifestyle. Your body is a reflection of what you put into it and how you use it. Eat processed foods and be sedentary, and that’s what your body is going to reflect. Eat whole foods and be active, and your body will become its function.

Put your weight, fat, and every other external marker of good health out of mind for a while.

It’s hard.

I know it is.

Focus your efforts on making good decisions. Get active on a daily basis, even if that means just going for a walk. Do more than what you’ve done in the past. Make a single better nutrition choice every day. Do better. Make progress. Don’t try to be perfect. Every step in the right direction you make, your body will react and make a positive change both on the inside and out.

Before you know it, someone is going to make a comment about how you look healthier, and looking healthy is 100 times more preferable to looking skinny.

I say again, forget about trying to lose weight.

Make a goal of getting healthy. With good health comes fat loss. Feed your body the fuel it needs and get active, and it will start to transform from the inside out.

I promise you this.

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I am six. Or twelve.

remember when we did this?!

This month MizFit turns six.

This year marks twelve years since I started blogging.

(I began, in 2001, as a blogger for hire for Roger Applewhite.  He no longer blogs, but hes TRULY the O.G. of fitness blogging. Roger posted daily pics of himself back in 1999 when NO ONE thought this “online writing” thing would last.)

Id not planned to “pause for applause” (the Tornados new fave saying. love. ) and acknowledge either of these facts.

Until yesterday.

The Tornado & I went to our new park, with new friends, wearing new winter duds in our new neighborhood.

As I watched her play I reflected on the fact she was in *diapers* when I launched MizFit.

She’s learned to walk, talk, pee in proper places, moved houses twice, gotten stitches, made friends, moved away from friends, demonstrated great kindness, talked back to her mama, given charity, received tremendous kindnesses, had headlice, and plain ole GROWN UP over the past six years.

before and AFTER.

My initial thought was:

Wow. So much change happens over six years when youre young!

And then I paused (not for applause) and considered all Id done, experienced, given, mourned, received and celebrated over the past six years.

I was amazed at how I, too, have changed.

before and after?

I launched MizFit as a vehicle to giveaway all the fitness knowledge Id accrued over time.

The Tornado was TINY & I couldnt quite volunteer in the way I’d had before she was born.

Blogging seemed a GREAT WAY to find a community & give back.

I never imagined I’d still be MizFit’ing now & *never imagined* how much I’d RECEIVE from blogging, either.

Which brings me back to the fact Id not planned to PAUSE FOR APPLAUSE (seriously. it kills me every time she says this) on this none-too-momentous occasion.

I urge you to join me in celebrating LIFE today.

Stop.

Make time.

Add in some play.

As I reflected it dawned on me the biggest lesson Id learned was we grown-up types don’t get enough play.

Far more than a time-waster or procrastination technique the Tornado has taught me play has myriad powers.

Yes for fitness, but also to eradicate life-frazzle, recharge our HOPE-batteries, change our perspective and and spark creativity.

Ive decided to CELEBRATE SIX and live TODAY with the backdrop of that playful notion.

I invite you to join me.  Laugh. Be silly. Be childish. Play.

And feel free to pause for applause.

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My Complete Meal Plan For This Week

Since I had to get my meal plan written up, I figured, why not share it with you! My eats during the day tend to be kinda redundant, yet uber-healthy. As for my dinners, I gnaw on whatever I’ve planned for the family. I’m in the process of weaning them INTO healthiness, so you’ll see that my dinners lean towards traditional.

My workouts will focus on strength and HIIT cardio. And although I might sneak in a Hershey’s Kiss or two, there are no sweets in this week’s plan. I inhaled large slices of birthday cake this past weekend, which means no further indulgences for at least two weeks.

MONDAY

Breakfast: Chocolate Shakeology (blended with banana, water & ice)Mid-morning Snack: Tazo Wild Orange TeaLunch: PB & J and steamed broccoli ~ this is lunch at home with the kidsMid-day Snack: 2 cups Ito En green teaDinner: Baked potato with chili, light cheddar & fresh broccoliEvening Snack (optional): Coffee or tea

TUESDAY

Breakfast: Chocolate Shakeology (blended with banana, water & ice)Mid-morning Snack: Tazo Wild Orange TeaLunch: Baked salmon with sauteed mushrooms & spinachMid-day Snack: 2 cups Ito En green teaDinner: Rice pilaf with Cajun grilled shrimpEvening Snack (optional): Coffee or tea

WEDNESDAY

Breakfast: Banana Chobani with fresh banana slicesMid-morning Snack: Tazo Wild Orange TeaLunch: 2 hard boiled eggs, bowl of raw spinach with dressing, 2 slices Ezekiel breadMid-day Snack: 2 cups Ito En green teaDinner: Homemade breaded chicken strips with baked sweet potato friesEvening Snack (optional): Coffee or tea

THURSDAY

FRIDAY

Breakfast: Chocolate Shakeology (blended with banana, water & ice)Mid-morning Snack: Tazo Wild Orange TeaLunch: Baked Tilapia with steamed broccoli, 1 slice Ezekiel breadMid-day Snack: 2 cups Ito En green teaDinner: Thai Curry Chicken with vegetables
Evening Snack (optional): Coffee or tea

…and now I leave you with a rude conversation as spoken by Greedy Kid #1…

GK#1: Mom, you look hot.

Me: Oh wow. I do!? Thanks!

GK #1: No mom. Not THAT kind of hot. You look too warm in your clothes. Like you’re wearing too many layers or something.

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Living not blogging: Presidents Day edition.

Yes, People.

Even with the relocation & move to a new ‘hood I am still that mom.

Im excited when the Tornado has a day off from school & even MORE SO when it’s not because Ive slunk up to the office, fabricated an excuse & stolen her away for a day of play.

big thelma and little louise?

 Today, to my delight, is a school-sanction playday.

An opportunity to git up early, work-like-the-wind, and spend the rest of the day living my priorities.

Ive planned some of this:

Get yours yet?

Lots of this:

calloused monkey bar hands.

Perhaps some joyriding:

the HAT kills me every time.

Definitely this. LOUDLY:

ahhh nappage…

We will probably get new tattoos:

Im eager to finish my back piece!

hers is almost done…

Im not yet certain what else….

must.explore.new.hood.

All I know is Im typically this:

love my RAW THREADS

but not today.

And you?

Is your “work” technically closed today? Are you self-employed, able to work in the wee hours & gifted daywithchild?What are YOUR plans on this Presidents Day 2013?

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Fitness mission statements.

why are we doing this??

I believe in the power of intention.

I look to my vision board as a source of motivation and inspiration.  (I also turn to my gratitude board as a reminder of what Im thankful for).

I have a personal mission statement.

Ive created a blog mission statement.

Im working on a spiritual mission statement.

We have a family mission statement.

The older I get, however, Ive realized none of the above WORK if Im not on my healthy living path.

If I dont have a FITNESS mission statement.

seriously. whats the point?

What is a fitness mission statement?

Almost as important —-is what it is NOT.  A Fitness Mission statement is not a workout plan.  Nowhere in your statement are you committing to X race on Y day or announcing a plan to shed X pounds by Y date.OK, then what the heck is it?!  Your Fitness Mission statement is an announcement of purpose.  It’s an answer to the query: why are we here? what’s the point? and is created with the backdrop of what you value in life.EW! Im not motivated by flowery words, MizFit!  No worries! A Fitness Mission statement is sentences which have a GOAL that is an ACTION.  A chain of words you choose which, when read and reread and reread, spark you to MOVE.  Quantifiable not flowery vague. why am I up here?

Um. Im lost. Can you clarify!?

Fitness Mission statements….arent about fitting in.  As with all aspects of healthy living creating my statement took trial & error.  The result is sentences which motivate me *every time.*  It can help to explore core values.  It can be illuminating to reflect on where youve started & challenge yourself to define where you want to go.Ask yourself: “WHY AM I HERE?”  The next time you exercise (or PLAYout!) write a sentence describing EXACTLY what got you moving that day & what your end-goals are.  Specifics.  Clarity about where you are going is the surest way to get there. REALLY, why ARE we here?!

Are Fitness Mission Statements lists of workout routines/competition goals?

Fitness Mission statements are sentences which help in planning routines to achieve goals.  They’re the umbrella underneath which we place our specifics (goals/exercise programs).  A statement might read:  To live a long, active, healthy life extolling the power of play and practicing what I preach.  Your statement should provide clues to answering the question: what approach to healthy living should I take? Are your goals endurance? Does your statement specifically mention flexibility? Did you choose to focus on the ZEN? *this* fits my MISSION!

Are you moderately muddled? kinda confused? lets get started…

 How do I create my Fitness Mission statement?

Be brief Initially I limited myself to eight words.  Id definitely say a maximum of three or four sentences. Clear, concise, terse.Identify your healthy living focus (for example: leadership, improved overall health, more flexible) and whom you desire to be in the fitness realm of your life. A lean mean machine? A more calm centered you? A role model? Be specific.What would the *ideal* end result of this healthy living look like (yes it’s morbid but I mean endend.  once we start we’re not stopping.)?Be positive. Do not include in your statement things you currently DISLIKE about yourself. PERIOD. Take any negative urge (I hate my fat thighs and stomach) and turn it inside out (Crossfit will give me the sleek leg muscles I desire).Include how healthy living habits/behaviors will impact relationships.  Through the practice of yoga I will be more calm and far less tempted to rip Renaissance Man or Toddler Tornado a new one.Create a statement you could use as backdrop to your life (I will do yoga consistently and grow to become more calm, have lowered blood pressure and be more present throughout my day) and which is in harmony with your PERSONAL mission statement if you have one (this was important for me. I worked to be sure that all my values were in alignment).

(pauses to serve snacks & acknowledges this post is long. and it’s the edited version.)

Quite frankly the next step is to git to writing.

And to be patient.

It can take a few tries to craft a statement where you read it and think: Ive nailed it!

For me it took writing, putting it away, rereading/tweaking and *then* I had my this is it!! moment.

I felt Id created a phrase so ‘right’ it not only inspires me to stay on track it’s energizing on the days Id much rather slack than work out.

Now you:

Do you also believe the body follows where the mind leads?
Have you written mission statements for facets of your life?What words/phrases might your statement contain?

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In my world kids learn by example.

Yup, that’s all three of us doing cobra for #YogaADay. I’ve written about this before, but these two boys are my ultimate inspiration. I’m not going say everything I do, I do for them because, well, that’s a lie. They may have been the impetus that got the ball rolling, but I’m selfish. The choices I make, I make for me. The fact that they will learn from my example is just a bonus.

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This is insane. Food prices are spiking AGAIN. Here’s how to deal with it…

…and here we go again. I first howled about the situation in my deceptive food inflation video. It’s gotten worse since then. It’s not gonna get any better. For all of you fancy wage-earners where money is no object, you can skip over this post and go brush up on your unicorn meat nutrition facts instead. But if that’s not you, then please…read on.

A few months back I was buying the huge 100-ounce bottle of ALL laundry detergent for $11.99 at BJ’s. Prior to that price it was selling for $1 cheaper at $10.99. But today? That same 100-ounce bottle is now $14.99. What would justify such a drastic spike in price? A $3 increase overnight?

Yogurt prices are up. Eggs are more expensive. Bread. Cheese. Cake slices have gone up. 50-cent increase here. One dollar extra there. You think it’s no biggie? One or two product increases may not make you flinch, but add all up these increases into one shopping cart and it’s a blow to the lower jaw bone. You will feel the impact. This is GOING to happen.

Price increases already outpace the increases in our paychecks. We’re sloshing through it. We’re coping, right? But will you be ready to face the time when prices are so outrageous that it bites you in the ass and forces you to return an essential product to the shelf because it’s just too dang expensive?

This is not some Doomsday Preppers philosophy I’m trying to pitch you. You can take that word “prepare” and be as drastic or nonchalant as you wanna be.

My suggestion to you is simple: Start stocking up NOW to lock in current food prices. Buy it now and stock it up, or pay higher prices later for the same exact product. This can mean taking as little as $10 per paycheck to buy a few extra bars of soap, an extra bottle of laundry detergent, or non-refrigerator foods that can be stored long term.

I’ve noticed toilet paper prices have risen, too. Wouldn’t you rather wipe your bootay at today’s prices, rather than pay a premium for toilet paper later on? Whatever you deem essential should be considered for stocking up.

But don’t just do this only for the sake of saving money. There’s the very real possibility of an economic collapse in the future, which will mean scarcity of essential resources. It doesn’t hurt to stock up on things like canned goods and bottled of water just be on the safe side.

A monster storm hits and the power goes out for 5 days. Not only that, but (due to the outage) your local water company can’t guarantee the water being supplied to your home is safe for drinking, or the water isn’t flowing at all. Based on this scenario and considering the current resources you have in your house at this very moment, do you have:

1. Sufficient non-perishable food supplies?

2. Alternative cooking source, such as a portable camping stove or grill?

3. Ample supplies of bottled water to last at least 5 days?

4. A back-up method to charge your cell phone: car charger or portable external battery pack?

5. Emergency desserts?

Do you have all of this stuff on hand right now? If yes, please give yourself 10 bonus points.

So ya, stock up to save cash AND for emergency preparedness. With all of the fitness stuff we get into, preparing is key to our success. But sometimes there are more important things than doing squats and fitting in cardio. Preparation has much greater implications. Don’t you agree? That canned Sasquatch meat I heard you love so much is worth stocking up on.

How are you dealing with rising food prices and the looming threat of economic collapse-type stuff?

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