I am SO incredibly inspired by Bryan Ganey; instead of opting for quick fixes, which never work, he opted the hard work route toward weight loss (diet and exercise). And in the process, he’s lost 292!!! pounds. (For anyone struggling to lose 10 or 15, it kind of puts things into perspective, right?)
Just look at these before and after pics!!
When I asked Bryan for his 5 tips for success, here’s what he had to say:
1.) Accept and understand the truth: there is no quick fix. Everyone wants it to be easy, we’re so desperate to find the secret that we fool ourselves into believing there is one. There is not. Sustained weight management is very, very hard and that’s why almost everyone fails at it. However, difficult does not mean impossible, so you can do it. But you need to respect how difficult it is and avoid becoming arrogant when success comes easy, because failure is lurking around every corner. Avoid the trap of wanting it all right now, because that is temporary and temporary is not what you want.
2.) Buy and eat real food from the grocery store. You must walk away from the garbage…forever. Face the facts: you’ve had enough fast food, soda, and junk food to last three lifetimes. You don’t need any more. If you’re a food addict like me (see my “before picture for evidence of this) it is absolutely crucial that you never touch the trash food ever again. People tend to eat junk food not because they are undisciplined, but because they are hungry. You have to do the work and always have healthy food on hand. Pack your lunch and eat it. I stick with what I call “The 6 Food Groups:” fruits, vegetables, lean meats, whole grains, low-fat dairy, and water.
3.) You must measure, weigh and write down everything you eat. Many people lie to themselves and others about how much they’re eating, but they really have no idea. Remember: everything you eat counts. Being overweight is being on the wrong end of a math problem, so you must add it up at the end of the day. This isn’t as difficult as it sounds. As you eat many of the same things over and over, you will memorize their calorie content. There are websites and smart phone apps you can use to track your calorie consumption, or you can use a notepad and a pen like I do. Either way, you have to write it down. This will keep you accountable to yourself.
4.) Water must immediately become your beverage of choice. Water has many benefits, including being essential to life but it also will make you feel full and regulate your appetite. Some people don’t like the taste of water, but I believe you can’t have sustained weight loss without it. Try low-calorie drink mixes like Crystal Light or their generic equivalents to make it taste better if you have to. But drink a lot of water. I easily drink a gallon a day. Sodas (diet included) contain caffeine that will make you want to eat. I also associate soda with junk food and fast food, so I can’t have one without wanting the other. Don’t drink your calories. Water is one of the few things (besides air) that doesn’t have any calories, so drink it early and often.
5.) Stay off the scale. It is tempting to weigh every day, because we all want the fast results. You must stop obsessing and worshiping the scale. Instead, weigh once every two weeks, maybe even once a month. Again, think long-term. You are losing weight for the rest of your life, not next week. Also, the purpose of the scale is to give you an idea of where you are. It’s not an end-all, be-all guide to your success. The scale has the power to make your day and it has the ability to ruin your day. Don’t let it. Weigh once to start, then not for awhile.
But cheer him on: tomorrow (March 31) he’s taking part in the Cooper River Bridge Run, a 10-K race in Charleston, South Carolina. Last year, Bryan walked this. This year, he’s hoping to run the entire thing! You can follow his blogs at ganeybypass.blogspot.com, but watch this inspiring news coverage of him before the race.
My daughters, ages 8 and 6, can do some of these poses already. I have been regularly practicing yoga for a year and I still don’t have the strength to do any of them. But the fact that I’ve stuck to yoga—and practice it regularly now is progress. And I’m determined that someday I will be able to do these poses! Just wanted to share…
For months I have been floundering with my running and not gaining any speed or distance. I have been running at pathetic paces of nearly 14-minute miles (with guilty walks mixed in)—and I’ve been getting slower instead of faster.
Boredom, the treadmill, pain all contributed.
So, I set out to improve. That, plus I am on a quest to do an upcoming 5K race and I am determined to keep up with, or at least keep near, my friends, Crystal and Brenda. (Crystal and Brenda of the completed-half-marathon fame.)
Another marathoner friend of mine, Kevin, told me about Jeff Galloway’s run-walk-run training style. Kevin has witnessed runners finishing ahead of him in marathons when at points he has passed them as they walked. The possibility of walking while running appealed to my desire to avoid suffering. Jeff Galloway believes that walking to recover helps you go faster and further. He has training plans but I made my own after being inspired by his website.
My first run was for 30 minutes. I set the treadmill at 5.0 mph. I walked 4 scheduled 3o-second intervals and 1 60-second interval…without guilt!…and, as result, felt like I ran the last few minutes instead of being dragged.
This alone is success in my book.
Today was a “fast run” and I am very pleased with my results. I set the treadmill at 5.5 mph for running and 3.0 mph for walks and covered 1.6 miles in 20 minutes at an average pace of….get this……12 minutes 11 seconds per mile! I shaved almost a minute and a half off my time!
YES! I am on to something here! I am on my way to faster and further!
What a chore it is to find a picture of me from BEFORE! But here is one from two years ago…along with a DURING shot that I actually asked my husband to take (this is a big deal as I have never wanted anyone, even my husband, to take pictures of me!). I haven’t reached my AFTER yet, but I will!
I asked my husband to take the picture to help me celebrate because yesterday I bought some new slacks in a size 16. That dress in my before shot was a 22. Oy! My snazzy new top is an XL, not a 2XL. I went into TJ Maxx and had to put things back because everything fit and I couldn’t buy it all. BEFORE, I just got what fit and didn’t think about whether I liked it. Wow, I don’t mind looking at this DURING picture. Not at all. Yeah! Now, I’m off for a run…….
The treadmill is boring to the point of being undoable. I needed a change. But I always felt like I couldn’t run outdoors because I live in the boonies. In my mind, which I might add is always quick to come up with any kind of exercise excuse, there are lions and tigers and bears out here. Well, bears for sure and mountain lions maybe depending on who you talk to. In reality, the 10-ton log trucks barreling down my no-shoulder road are a bigger threat than a bear.
So I decided to heck with my fears…and I gave Pumba, my dog, a pep talk about not pulling my arm off on the leash and we drove the ½ mile to a side road that sees less traffic. Then we ran. He was so good and I felt safe with him trotting along out in front. His tags jangled loud enough to be fair warning for any bear to steer clear. Plus, he is a pit bull and ought to give any human up to no good pause before thinking of messing with me.
We ran 2.33 miles in 32 minutes 34 seconds for an average pace of 13 minutes 57 seconds per mile. Now I could beat myself up about how pathetic that is. I could probably walk faster. But pavement is much different than a treadmill and there are HILLS here. My legs muscles are tired when I get off the treadmill but not usually sore. But today I am sore. Those hills build muscle and endurance!
My running partner is snoring loudly now … and I feel ready to take on the world!
Just another example of how mixing up your routine can motivate you even more!
201. 201. 201. 201. 201.
In case you are not keeping up with my blog posts, this is my lowest weight in forever!!! And now I am soooooo close to being under 200 that I can taste it (and it tastes like sweat from a great workout). How I’m doing it:
1) Keep at it—no matter how de-motivated I become. Even when I don’t exercise, don’t get enough sleep (which is the norm), and don’t eat right (which happens sometimes)—I get right back on track the next day.
2) Exercise baby! I’m mixing up my workouts—to keep myself from getting bored and keep the results coming (see below for my new workout tool, which cost me $45—with free shipping from Amazon Prime—from amazon.com). I may not be able to do a half marathon yet like my friends, but I’m doing the workouts that work for me and my life.
3) Never say diet. With two young girls at home, I want to promote healthy eating not deprivation! I’m eating healthy foods and indulging in sweets in moderation—the way eating should be! And I’m still losing!!! Yeah!!!
Random weight-loss thought for the day: my body doesn’t know and doesn’t care that I get on the scale once a week. My body will show me results when it is ready—and that may not be on weigh-in day! (…though sometimes it is!)
But I’m determined to kick some butt (and pounds!) with my new weighted exercise bar: 15 pounds. More to come on the workout I’m doing with it!
Jamie Oliver very clearly shows why this junk (pink slime) should not be allowed in our food supply!
I have had 10 nights off from work because of a weekend switch. That is the longest I have had off in more than 2 years. By night number 8 I felt human again, better than I have felt in a long time. I was joyous and hopeful. I got amazing workouts in. I lost a pound.