#37 – JOY in the Journey (Podcast)

Finding Joy

Don’t put off finding JOY until you hit your goal. Find opportunities to have joy now, in the moment, on the journey, in the peaks and in the valleys. Join Rebecca and Heidi as we discuss joy – finding and feeling it!

Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

Finding Joy Don't put off finding JOY until you hit your goal. Find opportunities to have joy now, in the moment, on the journey, in the peaks and in the valleys. Join Rebecca and Heidi as we discuss joy - finding and feeling it! Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

#36 – If You Need a Drill Sergeant (Podcast)

Listen in on Heidi’s discussion on the realness of this journey. If you need a drill sergeant, if you need a quick kick in the pants, or a no-excuses moment, this is the podcast for you!

Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

Listen in on Heidi's discussion on the realness of this journey. If you need a drill sergeant, if you need a quick kick in the pants, or a no-excuses moment, this is the podcast for you! Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

#24 – Self-Esteem and Weight Loss (Podcast)

Self-esteem is an important part of our weight loss journey.  Learning how to love ourselves, have confidence, and deal with emotions is key.  Join us as we reflect on our own journey and how self-esteem plays a role.

Jingle music provided by: Hook Sounds https://www.hooksounds.com

Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

Self-esteem is an important part of our weight loss journey.  Learning how to love ourselves, have confidence, and deal with emotions is key.  Join us as we reflect on our own journey and how self-esteem plays a role. Jingle music provided by: Hook Sounds https://www.hooksounds.com Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

#14 – Exercise (Podcast)

Exercise can be a challenge and if you hate to sweat like Lisa and I do, it can be hard to stay motivated. Join us as we talk about how we get and stay motivated to move more, even when you have a lot to lose.

Jingle music provided by: https://www.hooksounds.com

Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

Exercise can be a challenge and if you hate to sweat like Lisa and I do, it can be hard to stay motivated. Join us as we talk about how we get and stay motivated to move more, even when you have a lot to lose. Jingle music provided by: https://www.hooksounds.com Have suggestions for other … Continue reading #14 – Exercise (Podcast)

Plateau-Busting!

Alright y’all, I have been living in the same weight decade for the past few months, demonstrating a full-fledged plateau. I had been gaining and losing the same few pounds for a while. I decided I wanted to bust out of that pattern.

First, I had to set the goals for my challenge. I had 3 rules:

  1. Move more
  2. Track every bite
  3. Be kind to yourself

I followed these rules diligently for 3 weeks. I knew 1-2 weeks was too short as my body would have to adjust. 3 weeks worked great.

Move More

To move more, I started a couch to 5K program, took a zumba class, and tried to just move more throughout the day. This included taking ramps in parking garages and the long way around places. I haven’t really worked out much while on Weight Watchers. This experience reminded me how strong exercise helps me to feel. I really do love it.

Track Every Bite

I noticed that I had become a little more complacent with recording food. I’ve been more specific and made sure that I included even the most minor of things that could influence points.

Be Kind To Yourself

I felt like this was the most important one. I realized I needed to think kind things about myself. I had been thinking frustrating things about myself and my body as I kept gaining and losing. I’ve been changing the internal conversation. Some of the thoughts I’ve been thinking have been:

  • I’m so proud of myself and my body.
  • I can do hard things.
  • My body is so strong and has carried me through tough times.
  • I’m powerful!

So, after three weeks, I ended up losing 6 pounds, which got me into a different decade. To avoid a new plateau, I plan on keeping these things up. I hope this will help with continued progress.

What do you all do to bust those plateaus? Tell us your experience! The biggest lesson I have learned: just keep trying. I won’t give up. I got this!

Alright y'all, I have been living in the same weight decade for the past few months, demonstrating a full-fledged plateau. I had been gaining and losing the same few pounds for a while. I decided I wanted to bust out of that pattern. First, I had to set the goals for my challenge. I had … Continue reading Plateau-Busting!

#13 – Banish Negative Self-Talk (Podcast)

Talk poorly about yourself TO yourself? Us too. Join us as we chat about why this kind of talk is not only poorly justified, but a sabotage to our weight loss efforts.  Additionally, we talk about how to combat this bad habit.

“If you celebrate your differentness, the world will, too. It believes exactly what you tell it—through the words you use to describe yourself, the actions you take to care for yourself, and the choices you make to express yourself. Tell the world you are one-of-a-kind creation who came here to experience wonder and spread joy. Expect to be accommodated.” ― Victoria Moran

Jingle music provided by: https://www.hooksounds.com

Have suggestions for other podcasts? Please email us at eatcrunchyblog@gmail.com.

Talk poorly about yourself TO yourself? Us too. Join us as we chat about why this kind of talk is not only poorly justified, but a sabotage to our weight loss efforts.  Additionally, we talk about how to combat this bad habit. “If you celebrate your differentness, the world will, too. It believes exactly what … Continue reading #13 – Banish Negative Self-Talk (Podcast)

Wallpapers for Your Phone

I mentioned in our last podcast that I started uploading wallpapers to my phone as a reminder to stop snacking and as a motivation to keep moving forward with my goals. Some wallpapers I’ve gotten from other blogs and some I make my own. I wanted to share a few of the wallpapers I’ve been using the past couple weeks. I’ll continue to upload these if others find them helpful as well!!

I mentioned in our last podcast that I started uploading wallpapers to my phone as a reminder to stop snacking and as a motivation to keep moving forward with my goals. Some wallpapers I've gotten from other blogs and some I make my own. I wanted to share a few of the wallpapers I've been … Continue reading Wallpapers for Your Phone

#9 – Ride the Wave of Motivation (Podcast)

Join us as we talk about how to capitalize the moments we’re feeling motivated to ensure we take advantage of it when it comes!  We also talk about how to get motivated when you’re just not feeling it.

Ride the wave ofmotivation

Join us as we talk about how to capitalize the moments we're feeling motivated to ensure we take advantage of it when it comes!  We also talk about how to get motivated when you're just not feeling it.

We Can Change Our Habits

After the gain I had at the end of the year, I’ve been feeling a little down. It seemed to take some of the glow off of the success of 2017. So, I did what we all do and determined to improve my choices. But, I’ve found myself feeling somewhat tired of the routine. I wonder if others feel this way. I haven’t gotten the same excitement from planning my food week that I normally do. So, I haven’t done my weekly cooking or packing. I’ve been making decisions day-to-day, trying to get my excitement back.

But, I noticed something happen this week that was pretty amazing to me – I’ve been reaching for healthier foods anyway. In the past, when I don’t pack or plan, I make really bad choices. And, I’m not saying I’ve been stellar for every single choice this week, but my choices have still been healthier. I realized my habits are changing and my default is to eat healthier foods.

I’m really surprised. This is one type of behavioral change that I hope creates success in the long-run. I did a mid-week weigh-in and saw that I already lost some of the weight I’d gained over Christmas. I’m only a few pounds from my lowest weight in 2017. So, that feels good.

But, what I’m really excited for today is evidence that the day in and day out of this effort seems to be paying off in that my habits are better and I’m desiring healthier foods.

Habits are very powerful and very difficult to change. I think the old saying that it takes 21 days to build a habit is bunk. It takes a lot longer than that.

I once read a story of a man who had lost all of his memory, but still would wake up every day and perform his same routine walk. He knew where to go and where to come back to. It was because he had taken that walk every day for many years and he knew somehow where to go without getting lost. But, he couldn’t remember his name or his family. Habits are powerful.

Today’s realization has helped me overcome some of the malaise I’ve been feeling about the effort it takes to plan. Daily and weekly consistent behavior can change our habits!

After the gain I had at the end of the year, I’ve been feeling a little down. It seemed to take some of the glow off of the success of 2017. So, I did what we all do and determined to improve my choices. But, I’ve found myself feeling somewhat tired of the routine. I … Continue reading We Can Change Our Habits

We Can Do This Together In 2018!

We are all starting the year with different expectations. These expectations probably stem from how things ended last year. We had goals last year to be healthier, to lose weight, to improve our lives. We all made efforts to that end and most of us probably did not accomplish as much as we wanted. In fact, when it comes to weight loss, we rarely meet goals as quickly as we want. That only frustrates us and makes it difficult to keep going. In setting our sights too high, we fail to appreciate our progress.

Last year, if you started your journey to a healthier you, or if you started it again for the umpteenth time, or if you just thought about starting it –  you should be proud of yourself. If you lost five pounds or fifty pounds or if you lost nothing but started to change how you think about food, then you should be proud. If you didn’t do anything last year, but are thinking about being healthier this year, good for you. Don’t look back with disappointment, look forward with hope. Right now, in this moment, what matters is what you do in the future. Your past is your past. Be proud of your accomplishments, learn from your mistakes, but most importantly: keep going.

Losing weight is not a one-time event. Once you lose you have to maintain and all of the struggles you deal with while losing weight continue. Seeking after health is a life-long struggle. You have to change more than your outlook on food, you have to change your outlook on yourself. You are fighting against habits, genes, family traditions, fast food restaurants on every corner, emotions, and sometimes even worse things – like past abuse or abandonment. You are doing more than turning a ship around, you are learning how to steer the ship for the very first time. You are deciding for yourself what your habits will be and not allowing outside influences to make decisions for you. You are re-establishing relationships with family and friends, food, and yourself.

Learning all of this, changing so much of ourselves, takes time. Taking long-term control of your health requires consistent effort. Tools – like Weight Watchers – help, but they do not mean certain success. In the end, you are the only one who can change you.

And, just in case you aren’t feeling up to the task, please know that you are.

You have the necessary resilience inside of you to keep going, even after failure and frustration. I believe that God doesn’t give us more than we can handle. You don’t have to do anything more than take the next step. Wherever you are on the journey, just take a step forward, then another, and another.

Let’s resolve to be our healthiest selves in 2018. We can improve our habits this year – we can eat more vegetables, we can walk more, we can reach out to others for support. If we think we have to be a certain size to be successful, we are missing the point. The point isn’t that we get to a certain goal, the point is that we keep trying.

Let’s let 2018 be the year we love ourselves enough to keep marching forward. Let’s let this be the year that we recognize success is not only found on the scale, but also in our outlook, our resolve, and our efforts to change our daily habits. Let this be the year we are not ashamed of the struggle, but optimistic about our future.

Let’s do this together in 2018!

We are all starting the year with different expectations. These expectations probably stem from how things ended last year. We had goals last year to be healthier, to lose weight, to improve our lives. We all made efforts to that end and most of us probably did not accomplish as much as we wanted. In … Continue reading We Can Do This Together In 2018!