How to Create a Routine in Minutes

I was actually discussing this with my friend a couple days ago. I can't seem to find my groove and how immensely guilty I feel about it.  She said, “We go through seasons” and that really got to me.

We go through seasons in everything we do in life; weather, friendships - come and go, and the way we take care of ourselves changes as well.

I told her how the last two months I’ve been going through the motions, albeit half-assed, and I feel that on top of the guilt of not picking myself back up quicker. My routine is choppy and discussing it with her, that’s what I realized is lacking in my life at the moment. I did not work my ass off (literally) to gain it back and then some. I will NOT be that person who loses the weight and balloons back. She told me I “haven't gone back though… You never will cause that girl is gone.” She’s right.

“One step back doesn't mean ALL is lost. One size doesn't make you the size you were”

There will be ups and downs, and I know that I started this thing with the attitude that I won’t weenie out (and I never will) but there are moments where you’re going to feel shitty. It's not going to always be a consistent thing. If you're feeling down like I have, you need to remind yourself that you are human and this journey is going to have occasional ups and occasional downs. You'll succeed, but you'll also fail, more times than I would like to admit, and you'll feel guilty. The thing about it is not to allow it to keep you from making your next step, though, or else there will never be a victory.

INVEST in yourself

Anything worth having comes with the work that you put into it. Just like relationships, just like your career – you have to give effort in order to receive benefits of it. It’s the same thing with your body and health. We’re all allowed to trip and stumble every once in a while. You wouldn’t be so hard on yourself because you tripped over something in the house – you’d laugh and keep walking. This doesn't mean you blew your goal.

So that brings the question – WHAT IS MY GOAL?

Mine lately is to get back into routine, as I’ve clearly had my head everywhere, running around aimlessly.  That’s why I needed to write this post. Here’s how I get myself back on track:

Step 1: Brainstorm

Get your pen and paper out, Piggie Posse! MAKE A LIST. Make a couple of lists! Things you want to accomplish, the BIG goal and then itty bitty goals you can achieve to mark your progress.

I know this seems counter intuitive since you want to get up and go... and since we’re all so glued to our phones now - but I never feel more accomplished than by physically writing all my thoughts down in my little notebook, and then re-organizing them in a particular order. I blurt out all of my thoughts, wants and miniature goals for what I want to accomplish, and how to make it happen. The tools you need to succeed will stem from this step, I promise.

Step 2: Create a timeline

Do you want to start with cardio in the morning, or what will your gym schedule look like? Will you work out at 6 in the morning before work? Can you get up that early? Is that early enough? Are you more of a night/after work gym rat?

Throw around a few ideas that are comfortable for you. I started out with a night schedule, at first. I was working in Carpenteria at the time, and the commute was a good 30 minutes each way from home. I would change in the car before my training sessions. After I changed jobs, I found that morning routines fit better with my schedule. Personally, I have more get up and go for the rest of the day if I run or lift before my mind and body knows exactly what's happening.

Step 3: Test It

See how it feels to you. Try the routine for about a week - if it's not working or you're having a hard time sticking to your plan, remember that there will always have to crack eggs to make your omelette. If it still doesn't feel right, change it up a little. 

I read an article last week that debunks the myth that "it takes 21 days to form a habit". Habits form in a minimum of 21 days, but the complexity of the habit is what determines how long it takes a particular individual to assimilate this behavior into their natural autonomy.

  • In 2006, Verplanken (6) gave students one of two writing tasks. The first group simply had to underline ‘She/she’ every time they came across it in a piece of text. The other group had the more complex task to underline all words referencing a movable object or mammal. What they found was that the simple task became more autonomous by the end of the study, indicating that they’re quicker/easier to become habitual.
  • A little more recently, Lally et al., (2) recruited students to choose a health related behavior they wanted to develop into a habit. The students chose behaviors like doing 50 sit ups with their morning coffee, eating a piece of fruit with lunch, and drinking a glass of water with their lunch. What they found was that developing an exercise habit took one and a half times longer than an eating or drinking habit, which they suggested was because the eating/drinking behaviors were much simpler than the exercise ones.

Step 4: Make that Routine your B!@#$

Just Keep Swimming! Just Keep Running! Just Keep Lifting... and eating veggies, and being the awesome mindful powerhouse you are! You will get there.

Don't get hung up on a time frame, just like I told you not to get hung up on the number on your scale. You're doing a GREAT job simply by being mindful and trying and making this effort. You're already lapping everyone else who is only complaining about their situation and NOT doing anything.

YOU. ARE. KILLING. IT!

 

The Soaring Swine's Blogger Recognition Award

The Soaring Swine was nominated for the Blogger Recognition Award two weeks ago, tomorrow!

If you haven’t heard of it before, it is a small “award” that bloggers receive that shows that all of their hard work is paying off. No, we don’t actually win anything, but getting nominated for the award is very encouraging and also gives you the chance to connect with other bloggers.

So I want to say a huge THANK YOU to Shelby Dowden over at Simply Shelby for nominating me. She’s a sweet and big-hearted lady, and relatively new to the blogging scene, aged roughly three months. I definitely recommend checking out her blog for some awesome content - she specializes in lifestyle and beauty blogging.

So, How exactly does this all work?

Well after you're nominated, similar to the other awards I've received, you write a post thanking the person before you, showcase their blog and link back. Depending on the award, you answer the questions or in this case explain how you got started, give advice to new bloggers, and thennnnn!

Nominate other bloggers!

  1. Tiasa @ Mental Monologue
  2. Alexandra @ The Mindful Pursuit
  3. Emily @ Pixel Perfect Crochet
  4. Claudia @ Lemons and Olives
  5. Cassidy @ Cassidy's Adventures
  6. McKenzie @ Her Happy Little World
  7. Namrata @ LifestyleNama
  8. Natalia @ La Jolly Vie
  9. Amanda @ Amanda Adams Photography
  10. Buena @ Bon-Bon Voyage

The above blogs spoke to me in some way, shape or form if it was a particular post, the graphics or their writing style. I didn't order you in any particular way, but I enjoyed reading and learning about you all in and looked at your topics in a special new way. I look forward to reading future posts by each of you! Thanks for participating in the Blogger Recognition Award. 


How The Soaring Swine Took Flight

Well, this is a little redundant, but for those of you just now tuning in, I was a lot heavier than I currently am. I mean, I've fluctuated since i was about ten years old but in 2013, I was the biggest I'd ever been. Working at Starbucks from about 2005 until I moved to Ventura in 2012 and receiving their free pastries was great for my wallet - but NOT for my waistline. Or my stamina when ascending stairs to my apartment! 

2008 vs. 2014

2008 vs. 2014

2012

2012

October 2016

October 2016

Like I stated in my first ever blog post, The Final Straw, what I saw was a wake-up call... You have this image in your head of how you look and what your body feels like, and it take something like my photo did for me to truly wake you up. It was then that I decided to make life changes. I told myself that when I started this journey, I would not let it slip through my fingers again. I would do whatever it took to finally be happy with what stood in front of me in the mirror.

Ironically, as I'm writing this, it motivates me further to grow and better myself

I love when that happens... Any way! That was what sparked the weight loss, but the real achievement and motivation to write was over coffee one day, sitting in my HOT 600 sq.ft apartment in the sweltering San Fernando Valley. I received a *random* Facebook message from an old friend from elementary school; she was impressed and motivated by me and my posted progress photos.

That was another motivational tool - to have some accountability. I was motivated by my friends Jessica, Jamie and their achievements, so to have someone look up to me like that added fuel to the already moving train. It became a circle. A revolving, healthy circle. One which is so much more rewarding than anything I could have ever imagined.

Advice to new bloggers?

Honestly, I'm still learning myself. I don't know what will work for you, but I know what works for me right now. There's so much information out there at our fingertips and readily available - I'm definitely a sponge and will try new things. If you look at my first month or two of blogging, the style and graphics have evolved. Significantly, lol.

I would say be open to change (Those who know me KNOW I couldn't have just said that)... Buuuut I did! I mean it, it's changing so much everyday, it's terribly difficult to keep up, but if you're open to change and if you're open to constructive criticisms, with a hint of discretion, you'll find what makes you comfortable.

I'm just glad I have this project - and you guys, my Piggie Posse! It makes me accountable and helps me attribute meaning to my life and who I am. 

5 Ways to Set Yourself Up for Back Yard BBQ Success!

Summer is upon us!

Okay okay, so it's been here for about a month, but it's Independence day tomorrow and I know you guys are going to barbecues and pool parties, so I thought I'd keep it light.

Like I went on to say last year, in Independence, people think of Independence Day or July 4th as the slew of barbecues and fireworks… and the ultimate fear that comes along with shoving your body in a swimsuit. For me, this holiday always used to mean panic.

Last year I talked about fitting my ass in a swimsuit and how unhappy I was with my extra skin from all the loss. This year, there’s less extra skin, and I’m a little heavier – BUT – it’s more about my relationship with food and my personal growth in and outside of my body.

I mentioned in Why Your Diet Doesn’t Work that we have to learn to enjoy what we’re eating, and create a happy relationship with food.

“One of the many benefits of an intimate connection with the food that is destined for your body is the realization that food, and particularly the vegetables that come from these Camarillo fields, are wonderfully complex, fascinating organisms that are so much more than the number of heat units that they break down into.” ~ Jeannette Ban, The Abundant Table, Jan. 2017 Newsletter

I was so preoccupied last year with how I looked in a bathing suit and the superficiality of appearance sensitivity. Well, maybe that’s just me, but I doubt it. If you’re remotely sensitive to your appearance, you dread this time of year. Summer attracts nothing but bathing suit scrutiny to even the strongest of willed females. Like Jeannette stated, “Regardless of our thoughts about our outsides, our insides are magically vibrant, breathing and digesting – doing what it was made to do.”

I thought I’d bring back my helpful ways to set yourself up for success WHILE enjoying the ritual of nourishment.

Remember that every day of your new lifestyle is a struggle. None of this is *supposed* to be “easy”. That’s what makes invigorating after you’ve achieved your goals! If it was easy, it wouldn’t be worth it. Believe me, I struggle with it every day, as my journey is still underway itself. Once you see the proper size pants and how they actually fit, you’ll remember why you started in the first place

… but we have to get there first.

Remember that as you stare at the vat of potato salad. Remember why you started this journey! The one towards a healthier you. Don't fight an uphill battle of counting calories and carbs, and you won't If you remember the tips mentioned below. You’ll be just one more step closer to the ‘you’ that you hope to be.

1. Plan ahead! If you know your friend’s party is going to be filled with temptation, "potluck style", bring a platter that works for you! I always end up bringing cut up bell peppers, cherry tomatoes, broccoli… and if you like sweets like I do, a fruit assortment and dip.

You can check out those recipes HERE.

2. Remember your portions: It’s okay to indulge every once in a while, but don’t overdo it with an additional helping here or there. Once is enough. Busy your mind with other things, like swimming or conversations instead of grabbing that second plate. If you're still hungry in a half hour, then nibble on some veggies.

3. Limit the alcohol!! If you do drink, don't make them sugary ones. Sip on a couple cocktails I've found to keep your lighter options open

Get the Swine's Spirits HERE

4. Keep Track: Snacking is okay, but keep a record of what you’re putting into your fuel tank! Mindlessly eating is where I get in trouble usually, so don’t do it to yourself – Stay accountable! I use MyFitnessPal, both online and I’ve downloaded the app to my smartphone. Follow me here.

5. Don’t Restrict yourself TOO much: At the end of the day, you want to enjoy your time and not worry about whether or not you gained/lost weight.

This IS a celebration of freedom, after all!

Don’t let your new healthy lifestyle chain you to restrictive mindsets – like I said in previous posts, there’s nothing more caging than thinking you can’t have something and craving it. Everything in moderation!

Remember, this is a lifestyle change, NOT A DIET. Have fun, watch some fireworks and enjoy your freedom! On and off the plate!

How to Make Cardio Suck Less

We've all been there. CARDI-Ohhhh hell no. Cardio is probably to most overused and improperly done exercise in and outside of the gym.  Why do I make that claim? Because I used to be TERRIBLE at it. I would spend 45 minutes on the elliptical machine, and completely lose feeling in my toes, thinking I was doing myself a service – and my ass.

NOPE. That’s not how this works.
That’s not how any of this works.

I wasn’t adding enough resistance to the workout, nor was I increasing and decreasing my heart rate at intervals. If you don’t add resistance, the momentum of the pedals is doing the majority of the work, not your muscles, not your heart. If you don't believe me, look up "Inertia". Look, I get it. Cardio sucks. I hate running.

WAIT – WHAT?

Yeah, you heard me – I hate running. I always have. Playing AYSO soccer, I remember being a kindergartner complaining about being out of breath. In middle school, the days of running laps around the backstops in PE classes were torture. I would get stitches in my sides from poor breathing habits and was excused more often than not. Running was a serious pain in the ass (well, feet).  I think the weirdest experience of all was saying “I’m a runner” after all of that to people who ask me now how I prefer to get my cardio in. I hate hitting the pavement BUT - I LOVE how I feel when I near the finish line or complete the mileage goal I have set for myself. It’s surreal since I feel the way that I do and how strong those negative feelings are as I lace up my shoes.

Somebody the other day asked me when it ever 'gets better'... and the simple answer is, for some, it NEVER does. That's the case for me. I get anxiety about *having* to run, but then if I don't I get anxiety about my lack of running. I'm a bit of a kook but, it is what it is.

So, how do you make it suck less??

Stretch!

Like I said last week in Are You Making These 4 Post-Workout Mistakes, stretching helps to reorganize your body to a natural position and posture. Stretching before a run or before you jump on an elliptical helps me mostly because my joints aren’t used to the movement yet. If I don’t warm up prior, my ankles buckle and the whole cardio experience starts off rocky. it also means you're likely to hit the gym or pavement again sooner, because you aren’t terribly sore. For all my PF-buddies, you got me!

Use Wacces Yoga Strap Stretch Restore Multi-Grip Fitness Pilates Stretching Belt Multicolor (Blue) (pictured right), or you can prefer to simply stop by the blue mats on your way out of the gym and use your own discretion. I love these bands for deepening the stretches in certain positions.

Have Rockin' Playlist

I know – that’s kind of a given. If the other things weren’t on your mind, I know this one has to be. Who likes working out without tunes? (Not me!) The kind of music you bring with you definitely sets you up for either success or failure. Ideal Fit wrote an article about the effects music has on performance, and surprise surprise, it works!

“The theory is that music can prevent exercisers from focusing on the specific physical sensations of fatigue, although some research suggests that this mechanism may be more effective at lower exercise intensities than at higher intensities, where the body’s internal cues of fatigue have a greater influence (Karageorghis & Terry 1997).”

What’s this mean? They thought that music could be used as a distraction and keep people from giving up on an exercise when they got tired or felt like giving up. They looked at intensities of certain songs and how that affected the person and their physical output. They didn’t find much of a difference in ‘exhaustion’, but another researcher looked at something else.

“Atkinson and colleagues investigated average speed, power, heart rate and RPE for 16 physically active 25-year-old males during timed trials on a cycle ergometer (Atkinson, Wilson & Eubank 2004). “Dance” music (142 beats per minute [bpm]) was used in a 10K trial, and the results were compared with those from a 10K control trial that used no music. Average speed, power and heart rate were significantly higher in the group who had musical accompaniment than in the control group."     The bottom line? 
 

music acts as a motivator

…allowing people to exercise with better productivity. 

Change It Up

If you run the same route every time, you might get bored. If you stick to cardio machines in the gym, throw a towel over the screen or switch from the elliptical to the stair machine. Stasis is the bane of my existence. I need something challenging and different or else I get bored, and the sheer act of completing cardio is a miserable anxiety-filled experience. I know - you’re wanting to establish a routine and YES if you’re just beginning your lifestyle change, do whatever it takes to make it a habit. BUT if you’re intermediate, don’t think that doing the same thing you did in the beginning will keep your mind and body challenged. Hit the stairs, do cardio-hopping on machines, or go a different route on your run. Trust me.

Make Sure You're Comfortable

There's nothing worse than being one or two miles out and you can already feel your heel getting a blister. That happened to me last Wednesday and made the run unbearable a little over halfway in. My favorite ways of ensuring that normally doesn’t happen are to Glide the crap outta my feet, wear injinji toe socks (so they don’t rub together), and to lace my shoes up properly. Get the right shoes, and the right size, wear an outfit you know you won’t be tugging at the whole time (look, wedgies happen. It’s ok!)

Don't Overdo It

That's one of my problems - I tend to bite off more than I can chew. Pace yourself! You have to build up to it, and if you're not warmed up, you could hurt yourself. Last week, I attempted to get in 4 miles, but knew the heat was going to knock me out. I ended up getting a blister and the heat became ridiculous on the route back with zero shade, so I wanted to take it in stride (ha!) and I stopped at 3.1.

ONLY YOU KNOW YOUR BODY!

It will tell you what you’re stopping point is, even past your mental hurdles and self-defeatist attitude. I don’t care what anyone says, if you’re pushing yourself TOO HARD you won’t get anywhere just like not pushing yourself hard enough will. Use your best judgement.  

Cardio doesn't have to be this monster you have to slay. I hope you're able to make it fun! No one regrets working out after they've done it. 

Are You Making These 4 Post-Workout Mistakes?

In the last four years, learning about the gym has been a tremendous learning curve. Lots of information I was given in high school about health and fitness was wrong. Growing up I also thought the “fad diets” were what worked. Looking back, like you saw in last week’s post Stop losing Pounds and Focus on Inches, I found out that I was completely misinformed. It’s the same with the gym and exercise though. There are a lot of ways in which to reform your body, and the things that work for me may or may not work for you and your body… BUT there are a couple universal things that each of us have to remember to do in order to reach our goals.

People tend to think you have to eat less instead of eat properly; others think you have to spend 2-3 hours in the gym a day for 6-7 nights a week in order to build muscle. I’m here to tell you RIGHT NOW that isn’t true!

Are you sabotaging yourself?

Regardless of the amount of time you spend between the four walls of a gym, you will NOT see any results if you don’t make the correct choices after you’re finished. Below, I’ve compiled my top four post – workout mistakes I’ve not only been guilty of myself, but that I see in those around me every day.

Mistake 1: You Skip the Cool Down

Taking the time to let your heart rate and blood pressure return to normal levels cuts your risk of injury.

Look, if it’s cardio and you’re pumping your heart out, you don’t want to shock your system any more than you already are and abruptly halt. I’ve become dizzy and it’s made working out a negative experience while it should be a positive one. Cooling down allows your blood to circulate properly, supplying your system with oxygen and nutrients, and helps muscle recovery. It helps gradually push the lactic acid and other unwanted substances out of the muscles, reducing soreness.

Mistake 2: You Don’t Stretch

Stretching helps to reorganize your body to a natural position and posture. Walk out of the gym without paying attention to areas that are overly tight, and you may pay the price later on with increased soreness and stiffness. Performing some stretches post-workout can help reduce the baby giraffe walk after leg day – which, let’s face it, less soreness isn't just more pleasant for you—it also means you're likely to hit the gym again sooner. Win-win!

Use Wacces Yoga Strap Stretch Restore Multi-Grip Fitness Pilates Stretching Belt Multicolor (Blue) (pictured right), or you can prefer to simply stop by the blue mats on your way out of the gym and use your own discretion. I love these bands for deepening the stretches in certain positions.

Mistake 3: Your Snack Game is Weak

Click above if you're already subscribed! Click below to gain access to my best recipes!

Click above if you're already subscribed! Click below to gain access to my best recipes!

They say that estrogen levels in women tend to protect the loss of stored energy, decreasing the metabolism to keep the energy sustained from your food intake. “When resources (calories) are scarce, the body prioritizes essential functions (like respiration, and regulating body temperature and blood pressure) over things like rebuilding muscle tissue. Inadequate food intake makes it nearly impossible to increase muscle strength or size, and the energy deficit can seriously weaken your power in training sessions in general.” Basically, the less you eat, the more your body preserves and the more your functional systems shut down.

Protein helps replace the amino acids used during cardio, such as a significant run, or helps fatigued muscles repair themselves after weightlifting in the gym. Under eating sabotages recovery because it helps your muscles repair themselves after your workout. Period.

Mistake 4: You Can’t Quit the Booze

Sorry, but a beer after your 5k doesn't count as a post-workout snack.

Drinking causes ANY and all Fat or Sugar burning to cease. Your metabolism goes the opposite of what we all want – it flips the fat storing switch to the ‘on’ position, as well as the liver and muscles not being able to store sugars as glycerin for later. For any ladies using hormonal contraceptives – and I JUST found this out – issues with alcohol and your plateau are correlational. It’s said that supplementing with B6 should be a daily requirement.

19369834_10102235182303846_1770114746_n.jpg

Look, I get it. I actually just participated in a Pub Run on Friday... (pictured)

They're fun and social and get you motivated if you're into that kind of thing. But they are solely FUN and are NOT conducive towards your fitness goals in the slightest.

Drinking alcohol immediately after (or during) a workout slows muscle recovery, dehydrates your body, and increases your risk of blood clots. It's best to only drink water for at least 30 minutes afterward—and then you can hit the bar if you'd like. 

So that's the basics on why it's not working for you - if it's not! You need to cut the booze, stretch, cool down and eat right. But, hopefully, you already are doing all of those things.

Stop Losing Pounds and Focus on Inches

I've officially lost 3% body fat since I started the Motivationchella (that's now just motivation for life lol), as of last Monday! Overall, that's 7% since the beginning (yeah it's been four years)! It's been a long road of watching the scale dip up and down, but I'm excited that I'm focusing more now on the measurements rather than the number.

My coworkers and I have had this exact conversation before. I've told them that my original goal was to break 200 back when I began this whole thing, and immediately they wanted to share the facts that I already know to be true: It doesn't matter what the scale says!

Wait, What do you mean?

Five pounds of Fat versus 5 pounds of muscle (I don't own this image)

Five pounds of Fat versus 5 pounds of muscle (I don't own this image)

Yep. You read that right. The scale doesn't matter! Our bodies are obviously going to differ among different people, BUT the composition of fat and muscle are very different. Yes, a pound of muscle is the same weight as a pound of fat, but they don't LOOK the same when you compare them - one is larger in size (see left).

“I need to lose _pounds before_”

It’s a common thing among women, to watch the scale and either feel motivated by it going down or to feel just the opposite if it climbs a single ounce. What we have to remember during our journey, Piggie Posse, is that our relationship to our bodies is important. Yes, the scale reads out your relation to gravity and is usually a good gauge of your progress for WEIGHT loss, what it is NOT is a good instrument for measuring what we’re all trying to achieve here: FAT loss. Simply measuring with the scale will not tell you what kind of things your body has done in recent weeks; if the scale hasn’t budged, its OKAY! Livestrong.com says:

Measuring inches lost shows the visible effects of weight loss… better than looking at pounds alone. Because muscle is more dense than fat, a pound of muscle takes up less space than a pound of fat… A 135-pound woman with 20 percent body fat weighs the same as a 135-pound woman with 14 percent body fat, for example, but the woman with less body fat will have smaller measurements, and she'll look more fit.”

Whenever I say the word ‘displacement’ – this is what I mean. You’ll lose the inches by dropping fat, and gain some muscle which is why the scale hasn’t moved much. Tracking your measurements all over will help you see where it is you’re gaining the muscle as well as losing fat and you can target those areas, specifically. If you strictly focus on the scale, you’re more likely to commit to drastic measures in order to achieve your goals, as well. You should be losing a pound to two a week, as a good guideline. Anything faster than that will do detriment to muscle growth.

Eating whole unprocessed foods like I mentioned in 3 Secrets of Clean Eating that Everyone Misses, (lean proteins, fruits and vegetables) will nourish your cells, support your muscles, and help you feel content as you work toward your goal. When you have more muscle mass, you lose fat, your metabolism increases and foods you eat burn quickly - the cycle continues.

3 Secrets of Clean Eating that Everyone Misses

So last week, I told you Why Your Diet Doesn’t Work, and all of the factors involved in changing your lifestyle versus the ‘quick fix’ of a fad diet. I wanted to delve deeper into that subject, as I’ve stated many times before, it’s not what you think it’s going to be.

First and foremost, I want to rectify a misconception of what "Clean Eating" might be - this IS NOT 'Paleo' or Whole30. There are similarities between them, but it doesn't exclude grains, legumes (beans, nuts, peas, etc), dairy products, natural sugars, sea salt or oils like the other diets do. You don't have to go raw, you don't have to go vegan or vegetarian. Depending on who you are, it really depends on what you prefer to eat in eating clean... You CAN go organic to avoid certain things, but don't have to. You CAN eat red meat, but if you prefer not to, you can choose which lean protein you prefer (like chicken or fish).

I posted a photo on Instagram about meal prepping that I thought was accurate for how I began my journey. I started four years ago while choosing what I thought would work - the points system diet. This meant (to me) that I could eat as crappy as I wanted, as long as I only ate 24 points a day.

Those misconceptions about eating within my portions, and the mindset I had all the times before this attempt to lose weight, were VERY misguided, looking back. I thought I could eat anything within a certain point allotment, and make progress! I was wrong, and I'm here to help anyone who will listen.

Are you a Victim of your Own Kitchen?

Sometimes, fast food salads are worse than the cheeseburger options when it comes to nutritional value simply because of what they include (i.e. THE DRESSING). There are a ton of misinterpretations when it comes to valuing the plate in front of you the 'correct' way, and you can tell the difference in your body and energy levels once you get it right.

1.       Cut out as much processed food as possible

I mentioned that personally, I began eating things that weren’t processed or altered from their natural states (for the most part) including junk foods - chips, bread, cereals, any microwaveable meals, or sodas. This includes what I used to think were the healthier options, like Jamba Juice smoothies or acai bowls in large size, and even salads from any fast food chain. It’s more about being mindful of the content of what you’re ingesting versus, say, thinking you’re eating healthy by eating broccoli (great job!) but slathering it with half a jar of liquid cheese (BAD! but...I’ve been there)!

You have to clear out your cabinets of all temptation. At least, that’s what I did. It’s easier on those individuals without families, or those who have the same goals as their roommates/partner/living situation, mostly because you’re not faced with it daily or have poor choices readily available to you.

Like I said in How To Boost Your Metabolism, you have to eat healthy fats – this non-fat diet crap is misleading. Lean proteins, raw fruits and vegetables, and healthy fats.

2.       Toss the Sugar!

Most of the items you eat nowadays with "low" or "non-fat" have sugars and other additives to it to make up for the label nonfat. Please READ YOUR LABELS. They're allowed to deceive you on the front packaging of the item you're buying, but if you read the back, they legally are not allowed to lie about what is in the product. 

The only sugar you need will come from eating whole fruits since these are coupled with fiber, protein, and fat to help lessen the effects on your insulin levels. I mean whole fruits, too - not the kind in the little cups with juice in them in the can aisle of the grocery store, but fruits you cut/peeled/prepared yourself and found in the produce section. Not even the pre-cut sold in containers! If you didn’t do it yourself, it’s not beneficial to your waistline OR your wallet (no wonder whole foods is so pricey)!

FACT: The American Heart Association recommends no more than roughly 6 teaspoons per day for women and about 9 for men. The average American gets about 4 times that - 28 teaspoons per day.

It's also in more than just sodas and desserts—keep an eye on sugars added to healthier foods like yogurt (choose plain), tomato sauce and cereal. Look for foods without sugar as one of the main ingredients (top three). If you're unsure how to accomplish this, check out my post on How to Cut Out Sugar.

3.       Watch your Sodium Intake

Just like with sugar, most of us are getting far more sodium than we should.

The Institute of Medicine recommends capping sodium at 2,300 milligrams daily, about one teaspoon of salt.

Watching how much food that goes into your body that has been processed will help you reduce both sugar and sodium intake as well, as they usually contain more than homemade versions. I flavor all of my dishes with herbs and spices – some from my own herb garden. Instead of garlic salt, I prefer garlic powder or simply minced garlic. Sea salt or coarse salt is better for you in terms of sodium intake compared to table salt.

What You CAN Eat

  • Six small meals a day (3 meals & 3 snacks)
  • Lean protein (Turkey, Salmon, Skinless Chicken, etc)
  • Complex carbohydrates (Oats, Quinoa, Sweet Potato)
  • Healthy fats (EVOO, Avocado, GF butter)
  • Fruits and vegetables 
  • Properly portioned foods (depends on your weight and physical activity levels)
  • Half your body weight in ounces of water DAILY

    What to AVOID:

    • Over processed foods, (white flour & sugar)
    • Artificial sweetener (SweetN'Low, Equal, Nutrasweet - STEVIA/TRUVIA IS OKAY in small amounts
    • Sugary drinks (soda & juice)
    • Alcohol (Check out my post about this HERE)
    • Chemical additives (food dyes & sodium nitrite)
    • Preservatives
    • Artificial foods (cheese slices)
    • Saturated fats and trans fats

    Fill up on premium!

    You have to go into this knowing that you're changing your lifestyle and way you cook and prepare your nourishment... You have to think of your body like a car, your stomach like a fuel tank, and your food as your gasoline. You're no longer allowing your little putt-putt car to accept sludge - fill that bitch up with PREMIUM and watch the performance enhancement as you drive.

    Signature (1).png

    Why Your 'Diet' Doesn't Work

    I know this may shock some of you, but DIETS don't work. As Taryn Brumfit states in "Embrace", you shouldn't trust anything that begins with the word "DIE".

    Society seems to like shoving diets down our throats in magazines and commercials, suggesting we need to look a certain way. I say that mostly because as a whole, we all glorify those images and body types that we find ideal, and instead of looking and appreciate what we have, we strive for 'better'. It’s simply a marketing gimmick made by the 60-billion-dollar diet industry, made to make you feel bad about yourself and meant to get you to buy their product or whatever service they’re trying to sell you. It’s clever, but it’s unreal - Happiness and contentment with one's body isn't good for business economy. If we were happy with what we had, why would we need more? It's become sort of a rebellious concept to be content, calm, or happy with our "non-upgraded", messy existence... 

    Like I’ve said before:

    DIETS. DON’T. WORK

    We’ve known it since the sixties, but we still ‘diet’ which results in “nearly all dieters (90-95%) [regaining] the weight they lost within one to five years” (Fitness for Weight loss). So - Toss the diet! It’s about persistence and a change of lifestyle that fosters healthy habits long term.

    Not eating carbs for six weeks will OF COURSE help me lose weight, but the minute I start eating carbs again, it will come back. I plan on keeping the weight I lose – I’d never like to find it again!

    As I have been telling the same co-worker who tries to get me to indulge in ice cream, if you’re not hungry enough to eat an apple, then you simply aren’t hungry and DEFINITELY don’t need ice cream. Why we “want what we want” in terms of our diets and eating habits fascinates me; As do cravings. A girlfriend of mine responded to her children over a debate about pizza and candy for dinner one night with “You’re going to eat this broccoli because it’s good for you. It’s not your birthday - Not every meal is supposed to be a party in your mouth.” So, Jaycie, why can’t I just go on a diet?

    Results are Short Lived

    Short term goals are great to have – they keep us accountable, however it doesn’t foster a maintainable change long term. You need to mentally change how you look at food. If you see it as fuel for your body, and have a relationship with the food you ingest, then you will succeed. It’s not about how you look – it’s about how you feel. I know people who have starved themselves for a couple weeks, only eating just enough to not pass out. Sure, you can fit into the next pant size down, but that’s not a sustainable method for longer than the duration of that particular method.

    Diets focus on the things you can have and the things you can’t, not why you choose Del Taco and soda over homemade chicken and broccoli or why you go back for seconds when you’re already full; not to mention why you would eat mindlessly in front of the television/computer/tablet/smartphone. Yeah, sometimes it’s easier and I struggle with that too, but that’s the bigger picture, not “how can I lose X lbs.in X days?”

    Diets are Stressful

    Everything about the word evokes negative energy. When you think about all the things you’re restricted to or the deadline you’ve set for yourself, it creates tension in the back of our minds and food should be enjoyable to a point, and when our stress rises, so do the chemicals in the brain that weakens our body’s burning potential – our metabolism slows and nurtures the exact opposite environment for weight loss.

    We have to learn to enjoy what we’re eating, and create a happy relationship with food. My friend Jeannette (who was also in my post about How Bon Affair Can Help Your Diet a while back) wrote a whole article about her relationship with food and the life associated with being a Community Supported Agriculture Coordinator for The Abundant Table, and did so beautifully:

    “Growing up in Los Angeles of all places, it's neigh impossible to escape the city without swallowing an overtly negative tone to the daily ritual of eating. Bodies are rated according to their numerical value and food consumed is reduced to caloric intake, or perhaps "good" or "bad" polyunsaturated fats. I used to spend a lot of time worrying about these things until a few years ago, when I decided not to. One of the many benefits of an intimate connection with the food that is destined for your body is the realization that food, and particularly the vegetables that come from these Camarillo fields, are wonderfully complex, fascinating organisms that are so much more than the number of heat units that they break down into.” ~ Jeannette Ban, The Abundant Table, Jan. 2017 Newsletter

    She continues on and concludes with the fact that we all have things about our outward appearance we wish sometimes we could change or enhance, but that regardless of our thoughts about our outsides, our insides are magically vibrant, breathing and digesting – doing what it was made to do.

    So, Jaycie, what do I do??

    I recently have been talking to a friend about her decision to take her eating habits to the next level, and get back into a routine favorable to thinning out and becoming healthy. We discussed what is and isn’t conducive to that goal, and I gave her a meal plan to follow that would allow her to enjoy food as well as stick to a change in lifestyle. That’s what this is – a lifestyle change, not a temporary or quick fix (like I said in How to Stay Mindful this Independence Day, last year). Personally, I started with eating things that weren’t processed (any food that has been altered from its natural state in some way, either for safety reasons or convenience). Processed foods include chips, bread, cereals, any microwaveable meals, or sodas.

    The best and only way to lose weight for good?

    Make small, gradual, and realistic changes to your exercise and eating habits over time and continue to enjoy the food you’re ingesting. It’s fuel.

    Signature (1).png

    Not Just Half Crazy Anymore...

    Last Thursday as I was creating social media content for work, I googled road closures for our lovely Strawberry Festival in Oxnard and found this - The Flying Pig Marathon.

    Well. I've officially lost my damn mind

    If you would've told my ten year old self that one day I'd enjoy running, she wouldn't have EVER believed you. Five years ago, I wouldn't envision signing up for a 5k. I never wanted to run a half marathon that took up more than 2 hours of my life hitting the pavement. And... Normally, I'd have laughed in your face if you asked me if I'd like to run TWENTY-SIX miles in a row, but this one felt like it was MADE for me, and why would I travel over 2,000 miles just to complete a half marathon I know I could do here in California? It didn't seem worthwhile to just stay with what felt safe.

    That's a theme with my life lately... Safety. Since things fell apart, I'd been trying to find any sort of control or balance in my life; trying to stay within a comfort zone after so much trauma and upset. Life keeps pulling me away from stasis, and I just want to have a little normal in my routine. Instead of embracing this wall of change, I'm usually fighting it at every curve and making my life harder than it needs to be. As if it's screaming "Do you want to make progress? Then do something DIFFERENT than you've been doing, and you'll get results!" but I keep needing to re-learn the same lesson over and over. So, let's do ALL the things different then (clearly with the red hair)! 

    Like you've read in the last couple weeks, I've been trying new things and "getting my heal on", so to speak, but if there's anything I want more in my life right now it's security. The last two years have been nothing but walking around on eggshells to please others, and I need to have the reigns in my own grasp finally, rather than in anyone else's... again - that was my own doing by allowing it and not reassessing proper boundaries.

    1st Half Jumping on the finish line PR: Finish Time - 2:50:53

    1st Half
    Jumping on the finish line
    PR: Finish Time - 2:50:53

    Costume Party Half Marathon San Diego June 2014

    Costume Party Half Marathon San Diego
    June 2014

    OC Half Marathon, Costa Mesa May 2015

    OC Half Marathon, Costa Mesa
    May 2015

    4th Half PR: Finish Time Actual 2:28:09

    4th Half
    PR: Finish Time
    Actual 2:28:09

    The point? I want safety and security, but I also want to push myself and get better than what I used to be... What better way to do that then to do something I've always done, but just do it for longer?? I've run ten 5k's, one 10k, four Half Marathons, done one Pixie Dust Challenge (10k on Saturday, Half on Sunday = 19.3 miles) & finished the Avon Walk for Breast Cancer (39.3 miles in two days). So...

    my half-crazy Soaring behind signed up for the flying pig marathon.The FULL one. In Ohio.

    WHAT. DID. I. GET. MYSELF. INTO?

    Avon Walk for Breast Cancer Santa Barbara September 2014

    Avon Walk for Breast Cancer Santa Barbara
    September 2014

    I may have bitten off more than I can chew, to be honest. However, I'm willing to put in the work for over a year to just be able to say I finished it. I'm definitely going into it with zero expectations of making any specific time or whatnot - the whole thing will be an automatic personal record. I've walked this distance before, back when I did the 2014 Avon Walk for Breast Cancer, but this is going to be a little different. That was walking, with the pace of two teammates, and in a very hilly Santa Barbara, California. Those teammates would also probably not speak well my attitude... quite frankly, how much of a WEENIE I was.

    Avon Walk for Breast Cancer Santa Barbara September 2014

    Avon Walk for Breast Cancer Santa Barbara
    September 2014

    The Color Run, Ventura The run that started it all October 2013

    The Color Run, Ventura
    The run that started it all
    October 2013

    I complained a lot, and I'm not proud of it. Everything hurt, and I felt like I was dying. I'd only ever run ONE half marathon at that point in my journey, and I didn't realize I was developing plantar fasciitis. This marathon is going to be something else. I've run MANY distances since 2014, and am a lot lighter than I was. Not to mention, I have experience and work in an Athletics department with many people who are well-trained in recovery and sports medicine to draw knowledge from.

    I was talking to my cousin about it recently, and he says that we naturally apply meaning to things that don't necessarily have to mean anything at all simply to have something to hold onto; in my case: a haircut, a festival camping trip, a flight out of state for a coincidentally named marathon. I saw his point, but why not draw meaning from things? That's the point of life, right?

    Training for my halves in May Hollywood 10k, April 2015

    Training for my halves in May
    Hollywood 10k, April 2015

    To attribute, reflect and grow from experiences that may or may not end up important? I think it's important to remind yourself what you're capable of, and that pushing yourself can be invigorating - to which he agreed. I think I have enough time to truly prepare since it isn't until next May.

    Now, I just have to buy all the gear to get going... UGH. Anyone want to buy me a pair of ASICS ? These were my favorite: ASICS Gel Nimbus 15, the hot pink and mint color. I think I bought four pair and they're all worn... Anyway!

    If any of you have tips you'd like to share or pieces of advice upon reflection of your own running experiences, feel free to share them in the comments!

    My Secret Weapon in the Gym

    Alright, Piggie Posse – I told you over a month ago that I’d give you my secret, so here it is!

    It’s taken me a minute to feel okay about being this real with you, but I’ve been nothing but that since the beginning, and I’m not about to start lying to you or faking these things just to get by.

    If she dyed her hair after the relationship, y'all not getting back together. New hair, new life, new boo.png

    ANYWAY!I asked my co-worker (who trains clients privately on the side) to light a fire under my rear end to help me get my desert festival body ready by the end of April (like I told you a couple weeks ago in Operation Motivation-Chella), and that he did! 

    Not only did he give my sad, recently-single and depressed behind a swift kick in the tail at the beginning of March, he gave me a distraction; something to look forward to! It gave me a purpose again; it gave the nose-diving Soaring Swine a much-needed gust of wind. I definitely hadn’t been feeling right in the feels, and neither had my routine.

    Backstory: I’m the type of girl that when her heart gets broken, she goes to either extreme side of the coping spectrum. I either eat nothing and sleep all day, or I eat everything in sight and cry until I’m too exhausted to do anything else. Unfortunately for my waistline, it was the latter this time around. I’d spent my entire month off away from you guys feeling sorry for myself (rightfully so, if you knew what happened), and I had to give myself something to do to make it better again. SO, I asked my recently dubbed trainer what he could help me do to help. I utilized the weight room and the gym facilities, decided to dye my hair red and am taking my life back. You can fall apart, but you can’t unpack and live there, right??

    For the last nine weeks I've been honing in on my diet and for the last seven, my co-worker has given me a strict weightlifting plan. I’ve posted the basics of what we do here.

    All of these exercises are from the second micro-cycle we worked on during the immediate weeks leading up to the festival.

    This week, the days after I came back from the desert, were those strictly for cardio and mild exercises. I can only assume he's incorporating the periodization philosophy.

    Basically, it's a systematic variation in training in specificity, intensity and volume
    AAAAAND...

    "Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions."A Simple Guide To Periodization For Strength Training

    Here are my results from the last 2.5 months:

    I’ve felt lighter, both physically and emotionally, and it’s given me a sense of my old self, prior to the last two years of constant walking on eggshells and anxiety. I haven’t had to take a Xanax the ENTIRE time I’ve been doing this program. Total inches off????

    15.5"!!!

    For anyone who knew me, I would get anxiety over the smallest upset – be it with platonic or my romantic relationships. I would be derailed by the slightest of confrontation and out of commission until all was resolved, and I think it had something to do with those I chose to surround myself with (not to mention my lack of physical exercise to the degree I once was at before).

    I went from being active five days a week prior to November 2015, to maybe once or twice a week and at maybe 70% of what I was used to… I’d completely stopped running regularly too. I’m grateful to be back to my old Personal Record in running pace! So that’s my takeaway from this.

    Now, DO NOT get me wrong; I’m definitely not pointing a finger of blame on anyone other than myself for allowing my fitness motivation to slack. My mind was simply focused on other things, ones that I believed to be priorities. Now, come to find, those priorities were one sided and now I can focus on being what I'd always originally wanted - to be healthy both physically AND emotionally. I haven't had to take a Xanax since February!

    It takes great amounts of therapy, long conversations with *trusted* girlfriends and over ten hours a week of the gym to feel good again, as well as time – HOWEVER – environment plays a huge role, and in making absolutely NO room for anything other than positivity in my life for the last three months has been the BIGGEST BREATH OF FRESH AIR.

    There have been minor hiccups in diet, but as shown in my progress chart above, it's been working! Having a plan helps and having something to look forward to with baby milestones... I not only feel fantastic about my progress, physically & emotionally, but I've been finding out that I'm a pretty tough cookie both in the gym and out of it.

    Signature (1).png