Some of you may know that I’ve been on a journey since last November. I gained weight with Covid and had hit my highest non-pregnant weight ever… and with that I had mentally hit one of my lowest lows ever.
Enough was enough.
I started working out daily and closely watching my diet and, although it’s been quite a rollercoaster of a journey, I’ve lost 40 pounds, made great strides with my exercise and gained so. much. more. mentally and emotionally in the last 7 months. I am not even the same person that I was last fall. Not even close.
The other day I was running on my treadmill and started thinking about what I would tell someone in my shoes last November. I mentally created a list of the pieces of advice that I would give someone who was very overweight like me and looking to not only lose weight, but to get much stronger and accomplish new things physically. I do have a second degree black belt – I LOVE pushing myself to greater heights. This wasn’t about just weight loss… I wanted to achieve new things and get in amazing shape physically and mentally, and it’s happening.
By no means am I an expert… I am still figuring this out every day. There are likely things I am doing wrong. Everyone’s bodies are different. Everyone’s health situations are different. Blah Blah Blah. But here’s what I do know:
- DON’T GO BACK. Once you know what you are capable of, don’t let yourself do less. Obviously, special cases are allowed – nursing injuries, feeling very specifically run down, etc.. Just DON’T let yourself be lazy. If you know for a fact that I can run for 5, 10, 15 minutes straight without stopping, don’t let yourself stop before then. PUSH. Your body needs it and your soul needs it.
- TAKE REST DAYS. Do it. Just do it. If you’re like me, you’ll get on a roll and feel addicted to the high of a really good sweat season and seeing yourself grow stronger, but your body needs care.
- DON’T SKIP STRENGTH. When I first started, I wanted all cardio, all the time. Not only did my body start to rebel, but my weight loss slowed way down. Joints started to ache and I started to feel run down. A nutritionist suggested strongly that I needed to be doing a lot more strength, and somewhat unwillingly, I caved. Grudgingly, I started to work in four or so days of strength training per week. With each new hour of glutes and legs, core or upper body, I noticed something amazing… my running, hiking and cycling got STRONGER. My body started to change and my weight loss started to move again. I still have to resist the urge to go for the runners high instead of floor work, but strength training does make everything work more efficiently. Don’t skip it.
- SPEAK KINDLY TO YOURSELF. I mean it. DO NOT allow unkind words or thoughts towards yourself. I used to be the worst at this… always thinking or even saying out loud that I couldn’t do something because I was so out of shape or laughing at myself for looking so ungraceful. When I started to cut out the self-negativity, it allowed room for positivity. I started to realize how strong I am for having had four babies, how flexible I am for inching closer to forty years old, and how determined I am for having come from where I started to where I am now. How even though I want to lose so much more weight, I have come so far. This is SO important.
- NEVER SACRIFICE FORM. I know, this is what everyone says – but it’s so true. I remind myself of this particularly when I’m running. When I get tired, I start to run tired. My legs get heavy, I start to lose track of cadence and breathing. Don’t let this happen. Pick those knees up, straighten your back, do whatever you have to do to continue running/training with good form. It feels tough, but you will feel the way you train and you will train the way you feel. Promise.
- WARM UP, COOL DOWN, STRETCH. As I said in #2, your body needs care. Don’t squeeze in that 30 minute session without them. You HAVE to allow the extra time for the dirty little before and after details. It is crucial in getting your body to achieve the great things you have in mind. Neglecting warm-ups, cool-downs and stretching so often leads to injury, sometimes permanent. Take the extra time! I normally squeeze in 5 minutes of each of the three, every training day. On my rest days, I love to do a 15 minute full-body stretch. Please don’t cut these out.
- LISTEN TO YOUR BODY. This is so important. If something is hurting, don’t do it. If you have a day where you feel completely run down, as I mentioned in #1, and you know it is just not right, LISTEN. The other day, I somehow got my days mixed up and accidentally postponed my rest day. I didn’t realize it until I started on a ride and my body said nope. I realized right away why I felt so tired and took it easy instead. If something is hurting, check your form. Give it a rest. You have to be in close communication with your body.
- YOU ARE AN ATHLETE. This is something I heard, laughed at, fought, listened to, accepted and then embraced. Training to make your body stronger and healthier, pushing your limits and building physical and mental stamina makes you an athlete. So push on.
If any of you are also on this journey, I’m so proud of you. NO ONE can say it’s easy. It will never be easy and it will never get easier, but you will get stronger. I know that I am getting stronger, and the mental focus and emotional energy that this has given me has been worth every single drop of sweat.
