Do It For Yourself

Everything you do

This post is for everyone who is overweight, or who is on medication for high blood pressure or who is a type 2 diabetic.

I’m 50 years old and I’ve just run 8.25 miles. Not bad considering I only started running 3 years ago and for the first 47 years of my life I’ve never been particularly athletic, even when I was a skinny teen.

If I can do this, so can you.
I’ve been overweight for nearly half my life. I didn’t decide to do something about it until I turned 47.
The point of my writing this is it’s never too late to start. Age is nothing but an excuse. You are never too old to lose weight or get active. Today is Monday. The start of a new week. A new opportunity to make positive changes to your life.

I feel like I wasted 20 years of my life being overweight when I didn’t have to be. I was also diagnosed A type 2 diabetic and put on Metformin. Now I’m off all drugs forc3 years and my diabetes is under tight control. All this happened when I made up my mind to get active, to lose weight. When I found the motivation to change my life, it was actually pretty simple. But if I can inspire just one person to do what I have done, if just one person comes to me and says “because of you I’ve…” then what I went through in those 20 years wasn’t for nothing. There will be meaning to it.

It’s your body. It’s your life. It’s your choice. Do you want to be comfortable in your skin. Or do you want to feel the aches and pains of carrying extra weight. The back ache. The knee pain. The lack of energy. I’ve been through all that so I know how it feels.

I may be 50 but I feel better and healthier than I did when I was 40. Which isn’t hard, because that’s when I was my heaviest. Right now I am 67 lbs lighter than I was at age 40.

It’s up to you. All I can do is share my story. I can supply the inspiration. You have to bring the motivation and the dedication to get it done.

You can do this. I believe in you.

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If Not Now, When?

biggest challenge

Before I started my fitness and weight loss journey the only time I really ran was if I had to catch a bus and if it wasn’t more than a block or two.  And even that simple act of sprinting for a bus would leave me red faced and gasping for breath.  When I sat on the bus I’d catch fellow passengers giving me looks out of the corner of their eye.  I’m sure they were afraid I was about to keel over with a heart attack.

I had to push myself through a lot of barriers before I got to where I am today.  I had my share of aching lungs and burning legs.  You need a lot of willpower in the early days.  It doesn’t happen overnight.  It took hard work and dedication. But it was worth every ounce of sweat.  When it comes to your health there are no shortcuts .

As you get older your health becomes more important.  I learned that the hard way. I was diagnosed a type 2 diabetic just 4 months after I turned 40.  It took me several more years to figure out how to get things under control.

It’s easy to tell ourselves we’ll get round to taking better care of ourselves one day.  But that isn’t a promise.  Or a plan of action.  Or any kind of commitment.  “I’ll do it one day” is an excuse, pure and simple.  As the saying goes; “tomorrow never comes.”  And it’s unlikely you’re going to wake up one day exclaiming “today is that day!”

So if you have been putting off losing weight or increasing your fitness level, if you have been delaying, telling yourself you’ll get round to it one day, ask yourself this one question….

If not now, when?

Mindset Is Everything

mindset is everything

What you think of yourself has far more impact on your life than you realize.

There’s an old saying; “If you think you can, you’re right. If you think you can’t, you’re right.”

This may not seem to make sense. But look at it this way. When you start a project, whether it’s weight loss, or getting fit, or training for a marathon, when you believe you can do it you put all your energy into it. You are 100% focused. You are driven and setbacks are seen as just obstacles to be overcome, not barriers to stop you.

When you believe you can’t you put much less effort in. You are not focused, you are not dedicated. And at the first setback you are likely to just give up. You see that setback as proof you are right. You can’t do it so why even try.

When I’d had enough of being overweight, when I’d had enough of being on diabetes medication, when I’d had enough of having no energy, I decided to do something about it.  I didn’t think “I’ll give it a go and see what happens.”  I put everything I had into it.  I watched what I ate, I controlled portion sizes, I went walking every day, which soon led to running.  And the weight fell off me.  Now three years later, I’m maintaining my weight loss, I’m off all medication and I intend to stay that way.  I didn’t achieve this by being half hearted.  I made up my mind to do it.  And I did it.

Your mind can be your most powerful ally.  Or your most formidable opponent.
I’d like to leave this with another old saying;  “I’ll believe it when I see it.”

No.

Believe it. Then you will see it.

It’s all in your mind.

The Best Kept Secret Of Medicine

best kept secret

I have been off the diabetes drug, Metformin, three years this month. This is after the doctor wanted to put me on a second drug in December 2014 when my A1C was 7.2. That drug was strongly linked with causing liver damage. In fact in June 2015 when I went back, the doctor ordered a test of my liver function before my visit.

What did I do? I made simple lifestyle changes. I watched what I ate. I monitored my calorie intake and I started walking. Which led to running. My weight fell off. I have lost almost 70 lbs from my heaviest weight. Diet change and moving more will do more for you than any pharmaceutical pill. Drugs are designed to control your symptoms, not cure your illness. After all, Big Pharma won’t make any money off you if you’re healthy. If you want to get well make small changes daily so you don’t feel overwhelmed. Small changes lead to big results over time.

Say No To Drugs

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It’s amazing and disgusting how many drug commercials there are on television these days urging you to “ask your doctor about” their latest drug and then reeling off a list of horrible possible side effects. Yes, sometimes Big Pharma is necessary. Yes, some illnesses can only be treated with some kind of medication.
Many of today’s common ailments can be treated by a simple lifestyle change. A good diet and getting off the couch can lower blood pressure, lower cholesterol, help lower the rate of heart disease and reverse diabetes.
I was on Metformin for several years to “treat” my diabetes. It wasn’t until I figured things out three years ago and started losing weight through watching what I eat and running that I actually started to see an improvement. Most times drugs are designed to treat symptoms, not the cause of any disease you may have.
You can presecribe yourself a healthier life simply by changing the way you live. Below is something I tweeted.
“Instead of asking your doctor if the latest “wonder drug” from Big Pharma is good for you, why don’t you ask your doctor if a healthy diet and active lifestyle is good for you. Side effects include well being health and happiness.”

A Short Cooking Video

So we’re venturing into new territory.  I’m not really comfortable being on video, but vlogging seems to be the big thing and we’re looking to share our health journey so we’re probably going to be making more of these.  Future vids will be longer and, hopefully, better than this one.  We’ll call this one an experiment.

I’ve been thinking for a while that I need to upgrade my diet.  Good nutrition is vital to a healthy life.  We’re eating more whole foods now, and less carbs and upping our protein.  This is having a huge affect on my sugar levels.  I test my sugar an hour and two hours after eating and my sugar is amazingly stable.  The highest number was 108 and it’s averaging around 90 to 100.  As a type 2 diabetic, this is fantastic.  Since this is working so well I’m going to continue eating this way.  I will be sharing more of my experiences.

April is a huge month for me.  First, I will turn 50.  And I will be in the best shape and fitness of my life.  In fact I have a new hashtag ready to roll out…#FitAt50.   Also in April I will have been medication free for 3 years.  Big things are ahead and I will be sharing them right here.

 

Never. Quit.

don't quit

Never quit.  Whatever you have started, keep pushing forward.

If you stumble, catch your footing and keep going.

If you fall, pick yourself up and keep going.

If you have to crawl, keep going.  Any progress, no matter how minimal, is better than just giving up.

You started this because you cared enough about yourself to get on this road.  Now care enough about yourself to carry on the journey. No matter how arduous it becomes.

One day you will be so grateful to yourself that you didn’t stop.

Until you reach that day… Keep. Going.

 

Nutrition For Life

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I am living proof of this. I have been off the diabetes drug, Metformin, for almost 3 years now.  All because I made simple lifestyle changes through a healthier diet and becoming more active.

So many common illnesses are connected to our modern lifestyle.  High blood pressure, high cholesterol, heart disease, diabetes etc.  Our bodies are designed to move.

With Big Pharma being so prolific on our televisions these days, it’s easy to think “I’ll just take a pill and everything will be ok.”  But most medications are not meant to be taken over a long period of time and can end up doing more harm than good.  Also, most medications are designed simply to treat the symptoms, not the cause.  I’m not saying Big Pharma is never the answer.  Some illnesses that are genetic can only be treated with drugs.

There are so many instances where living a healthier lifestyle can drastically improve and even reverse diseases.

I. Am. Living. Proof. Of. This.

Three Year Fitness Anniversary

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I started my health and weight loss journey three years ago this month. Right around the beginning of March. I was a type 2 diabetic and after a check up with the doctor in December 2014, my A1C was 7.2 The doctor wanted to put me on a second medication for my diabetes. I’d been on Metformin since August 2008. I don’t remember what this second medication was, but when we did our research we found it was strongly linked with causing liver problems, even outright liver failure.

Enough was enough.

I didn’t even want to be on any medication never mind another potentially health threatening drug. That winter was brutally cold, but around the beginning of March 2015 the weather turned milder and I went out every day walking. At first two miles, increasing to three. Then I started running, just very short distances at first using a personalized version of Couch To 5k. I hadn’t even heard of C25K at that time. At the time I started running I also joined a calorie counting app called MyFitnessPal and started tracking my calories. As I started getting serious about running my weight started to fall off. My fasting sugar numbers also started coming down. At the start of all this my fasting averaged 120. By early April it was dropping into the 60’s. I cut my Metformin dosage in half. My FS was still in the 60’s so on April 21st 2015 I stopped taking Metformn all together, but kept monitoring my daily fasting sugar, which stabilized into the low 70’s to low 80’s.

In about 12 months or so I lost 50 lbs, a total of 60 lbs from my heaviest. All through running and counting calories. No special diet. Especially no gimmicky fad diet. And I didn’t have to give up any of the food I enjoyed. It was all about calories and portion control.

These days people seem to be looking for some magic formula, or a magic pill to help them lose weight without putting in any effort. But it doesn’t work like that. Not if you want to maintain your weight loss. I’ve been maintaining for two years now and I am not going back to who I used to be. Not ever.

I created this group to share my story and to encourage and hopefully inspire anyone else who is looking to do the same and who is not afraid to put in some effort. Losing weight is a simple enough process, though I wouldn’t say it’s easy. It starts and ends with the mind. As the old saying goes…

“If you think you can, you’re right.
If you think you can’t, you’re right.”

Your mindset will determine your success. Once you get your mind set right and develop a “no-matter-what” attitude, the sky will be the limit. Let me help you get off to the best possible start.

To join my group The Weight-Loss Mindset on Google+, click here:  The Weight-Loss Mindset

To join my group The Weight-Loss Mindset on Facebook, click here:  The Weight-Loss Mindset

For more information about our coaching services for groups, 1:1 and 2:2, click here:  Change Your Mindset, Change Your Life Program

The Truth About Dieting

Lifestyle

There is a myth that diets don’t work.  The truth is diets do work.  But only while you’re on them.  It’s what you do when you come off your diet that measures whether you will maintain your weight loss, or see that weight creep back up.

Most people go on a diet after looking in the mirror and seeing they have gained weight, or when their clothes become too tight.  Then they decide to lose weight by going on a diet.  Which is just another word for Denial.  I can’t eat this, it has too much sugar. I can’t eat that because it has too many carbs.  I can’t eat that because it has too much fat.  

So you become more fixated on what you can’t eat.  You eat like a rabbit for as long as you can stand or until you reach your goal.  Then you come off your diet and go back to your old eating habits.  Which…

…is why you gained weight in the first place.  And what do you think is going to happen?  This is the very essence of yo-yo dieting.  It becomes a self perpetuating vicious circle until something changes.

The other problem with the standard method of dieting is when you focus on what you can’t eat, you set up cravings.  Have you ever noticed how when you go on a diet most of the television commercials seem to focus on food?  And usually high calorie foods.  They’ve always been there but you didn’t notice because you’ve always been able to freely have them when you want.  Then you go on a diet, or a Denial, and suddenly you notice these ads every time they’re shown.  Because you are craving those foods and you’re telling yourself you can’t have them because…diet.  The worst thing is once you come off your diet suddenly you can satisfy all those cravings so you’re most likely to eat these foods over the next week or two because you can.  You could easily regain 5 or 10 pounds in the first week or two just satisfying all those cravings.

Giving up foods because they are high in sugar or carbs is not the ideal way to keep weight off.  It does work, but it has to be sustainable long term.  Portion control and tracking calories is the best and most effective way to not only lose weight, but keep it off.  I’ve been with a calorie tracking app, MyFitnessPal, for three years now.  I’ve successfully lost the weight I wanted to lose and I’m maintaining very well.  Simply because I know how many calories I should be eating daily and how many calories I am eating daily.  I haven’t had to give up a single food item I enjoy.  I also exercise almost daily.  I run, I walk, I work out at the gym.  I’m 100% focused on keeping my healthy lifestyle.  Because that’s the secret of maintaining weight loss.  By making it a lifestyle.  If I go over calorie once in a while it’s ok.  I don’t panic.  I am not going to derail all my efforts because I eat unhealthy once in a while.  And we have to live.  You have celebrations, parties, birthdays, the holiday season.  You have to be able to enjoy life.  And I do.  I eat under calorie probably at least 80% of the time.  And the funny thing is once you’ve been at this healthy lifestyle for a while your binging habits change.  Overeating for me now looks very different to how I used to eat when I was being bad.  You find you don’t want to eat crazy after a while.  You don’t enjoy it and it’s not worth the uncomfortable bloated feeling you get the next day.

There will be people who will say there has to be more to losing weight than eating less and moving more.  They are right, of course.  It’s a psychological battle most of all.  The most critical ingredient is a healthy mindset.  It’s a process and you have to commit to it.  Yes, you can have crazy days if you want, as long as the rest of the time you make a serious effort to stay under calorie.  But you have to be determined and keep your eyes on the goal.  There will be frustration.  There will be times it doesn’t seem to be working.  The scale doesn’t move.  Or worse, the scale ticks up.  That’s when you will be sorely tempted to just give up.  That’s when you need to have other weapons in your fight to lose weight.  Measure yourself once a month.  Measure your waist, your hips.  Compare the numbers each month.  Take photos before you start your journey so you can make comparisons.  Pay attention to how your clothes are fitting.  Nothing boosts your confidence more than dropping a pant size.  All these things will keep you motivated and show you the process is working even when the scale isn’t co-operating.

Be aware there will be temptations along the way.  Someone brings donuts in to work almost daily, or a friend keeps inviting you out to eat at high calorie places all too regularly.  You have to learn to pick your battles and know it’s okay to give in sometimes.  It’s a lifestyle, after all, and you you have to be able to enjoy your life.

Change Your Mindset, Change Your Life Program

Change Your Mindset,

Change Your Life Program

Have you ever felt frustrated with how you look and feel?

Have you ever been on so many diets that you should take stock in the word “diet”?

Have you ever started a diet or program and get excited when you see the results, but afterwards, your weight starts to creep up and up and before you know it, you weigh more than when you started?

Have you ever wanted to join a gym but felt intimidated by the people working out in there and walked right out the door?

Have you ever felt like ‘why should I bother with how I look and feel because I am in my 40’s and married and so what’?

Have you ever been to the doctor’s and they rattle off the rap sheet list of all your medical ailments and you just stare and blindly accept it because you figure, ‘hey I can’t do anything about it, right’?

If you can answer yes to any or all of these questions, you are not alone!  We have answered yes to every single one of those questions!

What changed?  Something finally clicked and we both said, enough is enough! 

For Dave, who is a type 2 diabetic and was on Metformin, the doctor wanted to put him on another medication because his A1c number was 7.2 and was not coming down.  This was in December 2014. 

This new medication was so strong, it was going to destroy his liver.  Dave finally had enough and started to walk and tried to run a bit. 

It wasn’t easy!  He also joined the free My Fitness Pal and he logged what he ate and exercised.  Eventually, he was able to run a mile at a time, then two, then four and now he can run ten miles! 

He also lost a total of 60 lbs and his pant size went from size 40 to size 32! 

And the best part?  The doctor said he didn’t need to take his diabetes medication because his A1c was 5.8 in June 2015!

Dave Before and After with words

In July of 2015, Christine saw all the positive changes that was happening to Dave.  She had always struggled with her weight since she was a teenager. 

She tried everything, from the Medifast diet, to fasting, to Weight Watchers, to joining the gym.  She would lose weight but guess what? 

Eventually, the weight would come back and then some!  It was more like an overstretched yo-yo where the toy goes up and down and then just gets stuck and overextended! 

She finally said, ‘enough is enough’ and at age 47, joined her husband and made a pact to do this together.  She also joined My Fitness Pal and started to log everything she ate and exercise. 

Yes, that dreaded word – exercise!  She started to walk here and there and she joined a gym with Dave.  She loves the weight strengthening machines and she pushes herself to do more. 

She has lost a total of 75 lbs and went down 5 pant sizes!!

Chris Before and After with words

So what changed? 

It is a life long health journey and more importantly, we are doing it together.  We have realized that the most important muscle in all of this is our brain. 

That’s right.  That little three-pound organ plays an important part and we discovered what it takes to get the three-pound organ to control what the rest of your body does. 

This is where we come in.  We have the tools to show you how to develop a positive mindset and get great results.

What we love to do is help other people who are just like us:  ordinary normal people who understand what you are going through and want to help you be on the path to your best health. 

This is not a miracle cure that you will blink and lose weight.  (We all wish that can happen!) 

But, in the next six weeks, we will guide you with the right tools to help you motivate and inspire you to be the best that we know you are!

We offer 6 weeks of group coaching!

 

  • You will be in our private Facebook Group.

  • Daily mindset and motivational tips to help you start the day with the right mindset to tackle almost anything.

  • Daily posts of ideas to eat healthy and exercises to do.

  • Daily Group accountability. Report what you accomplished for the day.

  • Opportunity to ask questions in the group and receive positive answers.

  • Two (2) weekly Group calls via Zoom on Monday and Friday.

  • Receive the PDF of Dave’s booklet: “10 Things To Know About How Having A Positive Mindset Can Help You With Almost Anything In Life!” for FREE.

All for the introductory price of just $77!!

Pay $77 securely here with PayPal!

 

Are you someone who needs a personal coach to motivate and inspire you to be and do your personal best?  Then, upgrade to our 1:1 personal coaching!

Receive all the Group details above plus:

  • Exclusive Facebook messenger or Voxer communication with your coaches.

  • Daily verbal mindset and motivation tips via Facebook messenger or Voxer.

  • Have a personal plan for your eating and exercising goals.

  • Personal daily accountability with your coaches to report what you accomplished for the day.

  • Two (2) 30 minute private calls weekly. (Besides the two Group calls.)

  • Your coaches will be available for private support whenever needed, (via Facebook text or voice messaging, Voxer or email, etc.

  • Receive four PDFs of Dave’s booklets for FREE:

  1. “10 Things To Know About How Having A Positive Mindset Can Help You With Almost Anything In Life!”

  2. “10 Things To Know About Running”

  3. “10 Things To Know About Weight Loss”

  4. “10 Things To Know About Exercising”

Normally the price for this exclusive 1:1 coaching is $1,821, but for the first 4 people to secure the spot, it is just $777!! 

That is a savings of $1,044 which is 57% off the price!!

Pay $777 securely here with PayPal!

 

If you have any questions, feel free to contact us!  Contact Form

 

 

 

 

 

 

 

 

Disclaimer

Diet Is A Four Letter Word!

Lifestyle

Diets only work when you are on them.  There’s a reason diet is a four letter word. When you go on a diet you are more focused on the foods you “can’t” have.

You “can’t” have carbs.

You “can’t” have sugar.

You “can’t” have fats.

So you eat salads for as long as you can until you’ve reached your goal weight or, more likely, you just can’t take it any more.  Then you go back to your old eating habits.  

Which…. Is the reason you gained weight in the first place.  This is the essence of yo-yo dieting.  Going back and forth between going on a diet and your old eating habits.

Anyone can lose weight. It’s keeping the weight off that’s the real trick.  An easier way around the problem is to make a simple lifestyle change.  Portion control or counting calories through an app like @MyFitnesspal can make a huge help.

Many people think counting calories is obsessive, unhealthy or too hard.  The truth is a repeated cycle of weight gain and dieting is much more unhealthy and harder.

Through MyFitnesspal, I can eat what ever I want.  It’s all about portion control and exercise.  Because of this I have maintained my weightloss for two years with no sign of going back.

But exercise isn’t just about being able to eat more food.  Exercise gives you a healthier, fitter body.  

Remember:  you lose lbs in the kitchen and you lose inches in the gym or on the road depending on what exercise you choose to do.

What ever your exercise of choice is, make it something you enjoy.  Now you’ll never have to “go on a diet” again!

Look For The Non-Scale Victories

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The scale lies! When you step on a scale it throws out a number and says you weigh this much. But that doesn’t tell the full story. If you ate something high in sodium the night before, or if you worked out the day before your body could be retaining extra water weight. There’s nothing more demoralizing than stepping on the scale and seeing you’ve gained anything from a pound to fi’ve pounds. Especially when you know you did everything right.

To avoid burn out look for those non-scales victories. The extra energy you’re feeling. The way your clothes fit better. Dropping a pant size gives you a huge boost. If you’re just starting out take lots of photos. Those “before” pics can give you a clear idea of how far you’re coming. Especially for those times when the scale refuses to budge. And take measurements. Waist. Chest, arm, leg measurements. Check them at the beginning of every month to truly see how far you have come.

 

Training Your Mind

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If there is one thing that is holding you back from taking action to make your dreams a reality, what is it? Sometimes, it helps to write it down and then turn the negative tone of ‘I can’t do this’, (insert the word what you can’t do), into ‘I can do this and I will do it’, (again insert the word what you will do).

Watch the mind take over and boost your confidence and positive feelings. You will start to believe that you can and will do it. Then, the next step is to turn the word, ‘I will’, into ‘I am’ doing the thing that I thought I couldn’t do.

It is important to acknowledge the struggle by writing it down and talking out loud. It is also equally important to write down and talk outloud the ‘I am’ aspect of it too.

It really is all in the mind. Once you realize the importance and power your mind has, you can start to believe anything is possible and you can take action towards making your dream a reality. ❤

Change Your Mindset, Change Your Life.

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Everything starts with your mind. Anything that has ever been invented was visualized first.  The inventor had to think of his creation first, had to believe it was possible before it could be made reality.

In the same way, you create your reality by the way you think, the way you see yourself. If you’re not happy where you are, you have the power to change whatever it is. Whether it’s fitness / weight related, or finance or career.

The first thing you have to do is decide what you want to change. Then commit to making it happen. Then focus all your energy and thoughts on making what you want happen.

I wasn’t happy about my weight. I was also diabetic and on medication. This went on for several years. I wasn’t happy with who I was. But until I became motivated enough to do something about it, nothing changed. Then one day I’d had enough. I started walking daily. Walking led to running. I also joined a site called myfitnesspal.com and started counting calories. I lost 60 lbs and now I’m the fittest I have ever been. Oh, and I’ve been off the diabetes drug, Metformin, for over two years. All this happened because I changed my mindset.

Change your mindset, change your life.

You Are Stronger Than You Think!

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The beautiful thing about fitness is how good you feel about yourself on your journey.  It’s not just about the better health you gain along the way.  It’s the things you learn about yourself.  Like you realize you are stronger than you ever imagined you could be.  I just ran five miles.  That’s something I could never have imagined doing two years ago.  For some it might be just a short run.  But for me it’s a reminder of how far I have come and that I can never go back to who I used to be.  And nor will I ever want to.

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The Right Mindset

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Success is dependent on only one thing. The decision to start. Whatever you have in mind, whether it’s weight loss, fitness, looking for a new job, or starting your own business, you have to make a decision, a commitment that you’re just going to do it. And then you need to cultivate a no-matter-what mindset.

You are going to do this.

No. Matter. What.

It’s all in your mindset. Your mind is your most powerful tool. Any thing that has ever been invented was visualized first. It was created in the mind before it was created in reality.
On the other hand your mind can be your greatest obstacle. Your mind can make you fly, or it can hold you back, keep you on the ground.

As the old saying goes, “if you think you can, you’re right. If you think you can’t, you’re right”.

It’s all in your mind.

Literally.

Whatever is in your heart, make a decision today to go for it. Just think where you could be a year from now!

Changing Our Self Talk

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We are often our own worst critics.  We talk to ourselves sometimes in a way we wouldn’t dream of talking to anyone else.  We are often far harsher on ourselves than anyone else would want to be.  We beat ourselves mentally when we mess up.  When we slip up on our diet we just give up, tell ourselves it’s too hard.  Sometimes we let what other people say to and about us become our own personal reality.  If someone puts us down we mentally agree.

It’s time to stop that.

Life is hard sometimes.  We try our best, but sometimes we fall short.  We make mistakes.  We miss goals.  It’s called being human.

Just know you are worthy.  You deserve the best in life.  Stop putting yourself down.  If you make a mistake one day,  you can get it right the next day.  Or the day after that.  Be kinder to yourself.  Start treating yourself as you would treat a friend.  If you wouldn’t put your friend down then why put yourself down?

Just over two years ago I was overweight, diabetic and downright unhealthy.  I used to put myself down.  A lot.  I think I kind of hated myself for letting myself get where I was.  But little by little I made changes. I joined @MyFitnessPal and started running.

Running taught me a lot about myself.  I learned I’m stronger than I ever thought I was.  When your legs are burning and your body is screaming at you to stop but you keep going until you are done, that’s some serious mental strength.  I’m more determined, more driven than I’ve ever been about anything.  I turned my life, and my health, around.  The weight is off and my sugar numbers are much better now.  I’ve been off diabetes medication for over two years now.

You can change your life, too.  Start by changing your inner dialogue.  It won’t happen overnight.  You’ll still find yourself coming up with the same negative reaction.  But when you catch yourself, stop.  Say “No!  I’m better than this.  I DESERVE better than this.”

You deserve respect.  You deserve SELF respect . You are capable of far more than you can imagine.  You only need the will to try.

I wrote this because I am often my own worst critic.  I get down on myself about a lot of things.  It’s something I’ve had to work on.  I still find myself slipping into old habits.  But when I catch myself, I make a note of it and resolve to do better.  No harsh self-criticism.  Well, not nearly as much.  Hey, I’m still not perfect.   But I don’t expect to be.  I’m human, too.  But if I can do this, so can you.

 

 

The Decision To Start

Two years ago I decided to start running for my health. It was one of the most important decisions I have ever made. Because of that decision I lost 50 lbs and got off diabetes medication. I could have just stayed as I was, wishing I was slimmer, wishing I could get my sugar levels under control.

Instead I made a choice. I started small. The first day I ran I couldn’t even run a quarter of a mile. But I was out there every day. Walking and running. At first walking much more than running. Gradually I increased my running time and distance until I was running more than I was walking. Then one day I didn’t need to take a walking break at all. Now I run a few times a week. I run anything from 4 to 6 miles. Sometimes I can run longer distances. It may not seem much compared to some runners but my running has taken me to a totally different place, emotionally. 


I no longer wish I was slim.

I am slim.

I no longer wish I was off diabetes medication.

I am off diabetes medication.

All this because I made a simple choice.

One day while I was walking I chose to run.

Whatever you are thinking of doing, whatever you wish you could do, just start.

Start now.

Start small.

Start while you’re afraid.

Just.

Start.

 

Two years from now you’ll be so thankful you did.

 

running

Why Not Just Start Today?

Chris Before and After with words

Dave Before and After with words

We know that it isn’t easy to start something or if you start something to actually stick with it.  Believe us, we know.  We have been there, tried it and failed.  Yes.  Failed.  So many times we would say, “oh, one day I will try again.”  But, you know what?  Don’t just try.  Just start.  Just do it.  Grab a partner or friend and do this together.  Stick with it.  This isn’t lose 50 lbs in a month quickly.  This is a health journey and it is for life.  It doesn’t matter when you start, it matters that you do.  Remember, the years will be passing by.  The question is: will you be healthier in five years or at the same weight and fitness level that you are now, (or worse)?  We are continuing on our health journey and would love to take you with us!20431268_10155099919073853_1005647030163866610_n

My Continued Fight Against Diabetes

So after a 5 mile run I came home to great news. I got my bloodwork back before my latest doctor visit tomorrow. My A1C was 5.2. December 2014 my A1C was 7.2 and my doctor wanted to put me on a second medication, one that’s strongly linked with causing liver problems.

No, thank you!

I had already been taking Metformin since August 2008. Well, that was the kick up the butt I needed. I joined @MyFitnesspal and started running and by April 21st (my birthday) I was able to stop taking Metformin altogether. I have been drug free since then. I lost a total of 35 lbs since I started that health journey. I have had no problem maintaining my weight loss.

In June 2015 my A1C was 5.8. Last August it was 5.3 and now it’s down to 5.2.  For those that don’t know, the A1C is a blood test that gives a three month snapshot of how your body’s blood glucose level is.  There seem to be some slight disagreement on the exact numbers but generally if your A1C is 6.5 or higher you are considered diabetic.

To anyone who is type 2 diabetic: You CAN beat it. You CAN get off medication. You CAN live a healthy life. But it isn’t easy. It requires a serious lifestyle change. It requires hard work. It requires dedication. The only question is…are you willing to do what it takes to turn your health around? I did. I’m living proof that you can do anything you set your mind to.IMG_20170627_145423_787

So you’ve just been told you’re a type 2 diabetic. Now what?

Dave before and after.jpg

My first piece of advice:

Breathe.  Don’t panic.  Don’t freak out.   Don’t shut down.

Yes, it’s a scary diagnosis to be given.  Yes, it’s a life-changing moment.  Gone are the days when you could eat whatever you wanted without giving it a second thought.  Now you’re going to begin a system of trial and error.  Finding out what sends your sugar into orbit and what doesn’t.  The bad news is there’s no one size fits all.  A food item that spikes one diabetic’s sugar might not really affect you much.  The only way to find out is to keep testing after every meal.  You need to know the worst foods to avoid.  I can tell you common problem foods are pizza, white bread, potatoes and white rice.  And of course cookies, chocolate, cakes, pasta…and the list goes on.

Depending on the severity of your diabetes, there are a range of treatment options your doctor may choose.  You may be put on an oral drug, like Metformin.  That’s the one I was prescribed. There are a range of other pills your doctor may choose.  Or you may be put on insulin.

This is important.  Your doctor is going to give you a ton of advice.  Listen to it.  The absolute worst thing you can do is bury your head in the sand and just ignore your diabetes.  It’s a serious problem and it isn’t going to just go away.  With the right attitude it can be managed, and in some cases it can even be reversed,  I know this because I reversed mine.

There are two main causes of type 2 diabetes.  Genetic and lifestyle.  If your diabetes is genetic then there are fewer options, but it can still be managed.  My diabetes was caused by my lifestyle.  This is the one that can most likely be reversed.  By changing your lifestyle.

Basically I gained a lot of weight and was very inactive.  I didn’t really bother with any kind of exercise.  I was diagnosed in August 2008.  For several years I battled my disease.  At one point it got out of control and my fasting sugar was averaging 170.  That’s another thing.  The best way to see how you’re doing with your diabetes is to test your sugar in the morning before you eat or drink anything.  This is when you’ll have the most consistency.  Because your sugar is affected by not only WHAT you eat but also by HOW MUCH you eat.  That first thing in the morning test will give you the greatest consistency.

In December 2014 I went for a check up.  My A1C was 7.2.  The A1C measures your blood glucose over a 2 to 3 month period.  Non diabetics should have a number less than 6.0.  The higher the number the worse your diabetes is affecting you.  If you’re managing your diabetes you need to aim to keep that number as low as you can.  Mine was high enough the doctor wanted to put me on a second medication.  When we investigated this drug we found it’s strongly linked with causing liver issues.

No thanks!

This was the kick up the butt I needed.  I resolved to lose weight and get active.  In many cases simply losing weight and getting fit can be all you need to do to reverse your diabetes.  I joined an app called MyFitnessPal.  It’s a calorie counting app that lets you track the calories you’re burning.  It also helps you track the amount of nutrients; carbs, sugar, fiber, protein etc you’re eating.  A lot of people dislike the idea of calorie counting but I found it very effective and so simple to do.  The great thing about it is it makes it incredibly easy to maintain your weight loss.  Much better than the usual method of “going on a diet” by denying yourself certain foods until you lose the weight and then going back to your old eating habits…which is what caused you to gain weight in the first place.

A brief word about carbs.  You’re going to hear a lot about carbs.  Too many carbs will spike your sugar.  But your body needs a certain amount of carbs as they give your body energy.  Complex carbs are best.  There are plenty of sites out there that go into simple and complex carbs as this blog is going to be long enough already!  Switching to wholewheat bread and wholewheat pasta is a better option if you simply can’t give up those foods.

The other thing I did was start walking daily.  Walking led to running.  I followed a system called Couch To 5K.  Google it.  It’s a great way to start running if you think that would be a good way to go.  It’s a great calorie burner and the weight just seemed to fall off me once I started running.  Within a couple of months of this my fasting sugar was dropping into the 60’s!  I halved my daily dose of Metformin and my fasting was still in the 60’s.  I came off Metformin in April 2015 and I have been off it ever since.  I can’t guarantee you will have the same results I have but there is every chance you can get control of your disease and maybe you can also get off medication.  Good luck and I’d love to hear how you’re getting on.

Latest Updates On Our Health Journey

latest comparison

Chris Comparison.jpg

I’ve just realized I haven’t blogged in quite a while.  Sorry about that!  So here’s my latest update on our health journey.

We went away on a sort of working vacation in May.  Although we managed to eat within calories most of the time, we were eating out every day.  We were also too busy to get in any real exercise until the last day or two.  After we came back I guess I slacked off on my running a little bit.  My weight crept back up around 5 lbs and I noticed my pants were starting to feel a little snug.  Having gone from size 40 to size 32 I am in no mood to undo all the hard work I’ve put in!

So we made a recommitment to get back to the grindstone.   I tightened up on my calories and got back to running.  Our local parks department is hosting a weekly 2 mile fun run.  I’ve been on three of them and each time I have been faster.  Last night the temperature at the start was 85 degrees.  Luckily the run happens at 8pm so the sun is close to the horizon.  At least I don’t have to deal with the full heat of the sun during my run.  This was still my hottest run ever and somehow it was also my fastest ever 2 mile run.  I came in at 17 minutes and 1.9 seconds.  My legs were like rubber as I crossed the finish line!  Last summer I did all my running on the treadmill.  I will still do a lot of my running on the treadmill but I am committed to doing as many of these fun runs as I can no matter how hot it gets.  What doesn’t kill you makes you stronger, right?

Even on the treadmill I am pushing my fitness.  I now run 3 miles on the hill function.  Which involves a lot of hills!

The net result of this is not only did I lose those extra 5 lbs but I am now .2 lbs away from my goal weight of 155!  Now I have to decide if I want to maintain at a range of 150-155lbs or 155-160lbs.  I’m not sure about that just yet.  I love that losing weight through calorie counting has allowed me complete control over my weight.  If I start to gain weight I know exactly what I need to do to get rid of those unwanted extra pounds.  I don’t need to panic or freak out and go back to my old ways.  I am committed to this for the rest of my life.  And my sugar levels are still great.  This morning my fasting sugar was 77.  I’m hopeful I can stay off medication for the rest of my life.

And Chris is doing great, too.  She is a BEAST at the gym!  She loves lifting weights and I am seeing a real change in the way she looks.  I’m proud of her for sticking with this.  She has struggled with her weight for most of her life and knowing I have inspired her to do this makes me feel proud of myself too.  I haven’t been an inspiration to many people in my life.  I love that we are in this together.  We hold each other accountable.  She doesn’t let me off with anything and I keep her going too.  Our relationship is stronger than ever.  We are both in this for life.  And I will post more often to share our journey.

Seeing Is Believing!

latest comparison

So I just turned 48 a few days ago.  On the 21st to be exact.  The photo on the right was taken that day.  I can’t stop looking at it.  Not because I’m vain or anything.  But because that one photograph sums up everything I have achieved in the past year.  The photo on the left was taken in 2009 when I was at my heaviest.  Just after I had been diagnosed a diabetic.  Looking back at my life then it seems it was almost inevitable that I would become diabetic.  Poor diet.  Lack of exercise.  Serious weight gain.  Becoming diabetic was a serious wake up call.  It took me a while to hear that call.  It was only when the doctor wanted to put me on a second medication that is linked with causing liver problems that I finally woke up and realized I had to do something about it.

So I took up running.  And watched my diet.  I have lost 35 lbs in the past year.  Sometimes when I look in the mirror I can’t see the weight loss.  I know I’ve lost weight.  I know my stomach  is a lot smaller, (I think I just have loose skin issues now which is really annoying because every other part of me is slim.)  But the brain seems to take a while to catch up with the eyes.  Judging from posts I’ve seen on the MyFitnessPal forums this seems to be a common phenomenon.  But in the photo on the right I can SEE how much my face has changed.  For me it sums up everything I’ve achieved in the past 12 months.   It’s a face I haven’t seen in over 20 years.  You see, I wasn’t always overweight.  In fact, all my life up to my mid 20’s I’d actually been pretty skinny.  I guess I slowed down, but didn’t change my eating habits to match.  So the weight gained.  Slowly at first.  But in the past ten years I had a dramatic weight gain.

But now I see my old face looking back at me.  A little older, perhaps.  A few wrinkles starting to show.  A few crows feet around the eyes.  But it’s ME.  The real me.  Not the bloated puffy face I’ve had to look at for a while.  It’s like looking at an old friend.  And I like what I see.  I like how I feel.  I’m so much more confident now when out in public.  This healthy lifestyle is amazing.  I just wish I’d started twenty years ago when the weight started creeping on.  I can’t change the past.  But I can make sure the old me stays the new me for the rest of my life.

Before And After

before and after

Sometimes when you look in the mirror it’s hard to see just how far you have come when you’re looking to lose weight.  The best way to really judge your progress is take photographs.  If you’re starting out on a weight loss journey I’d advise you to take several photos before you start.  It’s always good to have something to compare.  The photo on the left was taken in 2009 when I was at my heaviest.  The photo on the right just a couple of months ago.   Here I can really see the difference.  I’m almost at the weight I want to be.  It’s time to start maintenance.  I have made a vow to never again look like I did in the pic on the left.  I wasted 20 years of my life looking like that.

Never again!

The past year has certainly been eventful.  Getting off diabetes medication.  Losing over 30 lbs.  Getting fit.  Running.  And this is just the beginning.  I intend to start lifting weights more now.  I’ve lost the weight.  Now I want to tone myself up and get myself in better shape.  The weight loss journey may be ending.  But the healthy lifestyle is just beginning!