Before and after photos, I have a love-hate relationship with them. Often during the past three years I’ve viewed such photos and rather than be inspired, felt demoralized. “How were they able to do that in only nine months? Why is my progress taking so long?” If you’ve had similar thoughts, you’re in good company. So before you proceed, please understand I know exactly how it feels and my intention in sharing these photos isn’t to intimidate or discourage. The purpose is only to say yes, yes you can achieve your goals no matter your age or health status. You can achieve your goals without depriving yourself or giving up everything you love. You can achieve your goals without spending hours in the gym every day. Please understand these are not “before and after” photos, as if the process is now complete. They are simply “progress photos” representing a fluid process that evolved over time as goals and life circumstances changed. I have new goals and am always in a process. I have not “arrived” (and neither has anyone else)!
What Happened?
Several years ago I stepped on the scale at the doctor’s office during a check-up. For the first time in my life I saw a “2” as the first number. I realized I now weighed more than the day I waddled into the hospital nine months pregnant to deliver my daughter. What the heck happened? How did I let this get out of hand? I had a background in health and fitness and had even been a certified trainer many years prior, I “knew” better (or so I thought). I was completely broken down in that moment. Everyone has a catalyst when it comes to change, and for me, that was the moment. While it may seem it was about the number on the scale, it was in reality, more about having given up control of my life and choices.
What Next?
I confided in a friend who recommended a workout program he’d been using and thought it might be a good place to start. It was common sense advice but exactly what I needed. No excuses or reasons for how I got where I was, just action and a plan. I purchased the program and got to work. I’ll never forget those first few workouts, I hurt so bad! Naturally, I looked in the mirror—nope, no changes yet—I had to make a choice to continue whether I saw progress or not (trusting the science), and not to allow temporary discomfort or emotions to distract from my purpose: to develop a consistent habit of movement with the hope that one day it would just be a part of everyday life. To gain control of my choices and stop making excuses for my behavior.
The Process.
To be clear, I did not “rip the Band-Aid off” and completely overhaul my life. I had done that so many times in the past, and obviously it never “stuck”. I wasted so much time weight-cycling, falling for trendy diets and supplements. None of that ever produced a lasting change. This time I was determined to develop new habits and a new lifestyle I could actually sustain. Viewing what I was doing as a permanent change rather than a temporary fix allowed me the freedom to miss workout days without feeling guilty. I had my whole life ahead of me, so why stress over one day (or even one week) that didn’t go as planned? So for me the process began with a focus on exercise making few changes to my diet other than paying more attention to portions.
The Setbacks.
I wish I could say it was all smooth sailings, but that couldn’t be further from the truth. Within the past three years I experienced a traumatic shoulder injury (ironically not workout related at all…but that’s another story for another time) resulting in surgery. That process alone took six months out of my training, so during that time I was simply in “maintain the weight loss” mode (which I was able to do despite my physical limitations). I was determined not to let an injury ruin the hard work I had put in (at that point about a year and a half of work and 50lbs lost). Also during this time, I was diagnosed with two life-changing (non-curable) medical problems. More setbacks, more limitations. Then a few months ago I sprained my ankle. Another set back! I also began taking a strong medication to treat a debilitating autoimmune disease (something I have to take for the rest of my life), this left me nearly couch bound for a solid month. Though I wasn’t able to work out I was still able to make progress. This is where nutrition really stepped up to the plate and took over.
Progressions.
Progression is the message I preach. It’s all about progress and the process. In three and a half years my progress has come in stages. Throughout this journey I have never been on a diet, never felt deprived, never needed to purchase supplements, and never needed to join a gym. When I started I only had a few sets of dumbbells, making due with what I had. Over time those few sets of dumbbells turned into a complete home gym, but it didn’t happen overnight. Likewise, the nutrition choices I make have come in stages and at no time have I felt deprived or said “no” to anything I have wanted to eat. I’m an adult, I’ll eat what I want!
So What Does It Look Like?
The amount of time I spend “working out” is reasonable and sustainable for me (about 45 minutes a day, 5 days a week, with a hike or other activity that requires movement on the weekends). I often preach “train smarter, not harder” because you absolutely can transform your body composition with the right kind of workouts without spending hours in the gym. If I had started this journey saying “I’ll run 50 miles a week and weight-lift two hours a day until I lose all the weight” I may have had short term success, but the time commitment wouldn’t have been reasonable for my lifestyle, and therefore not sustainable (for me) long term. From the beginning I only ever committed to something I knew I could sustain for the duration of my life.
The choices I make for my nutrition are things that taste good, first and foremost (I refuse to eat anything I don’t like, therefore I do not eat kale), as well as fueling my performance and helping me “feel” my best (I don’t like to feel sluggish or bloated, so I avoid the things that contribute to those feelings). Does that mean sometimes I say “no” to things everyone else is eating? Sometimes it does, but it’s not because I am denying myself something I really want, it’s because I have decided while it may taste good, it won’t help me reach my goals and therefore not worth the temporary satisfaction. Over time my food preferences and taste buds have changed; nutrition is a process too. At no time do I ever put rules on myself or say “I’m not allowed to have that”. It saddens me to hear this approach and mentality from people. No one should live life this way. By all means, avoid things that don’t help you feel the best version of you, but please don’t assume the answer you chose is the answer everyone else must choose. Nutrition is a science; it evolves as we learn more. Our bodies react to foods differently, and our medical conditions also play a role. No one should ever claim to have “the” answer. Nutrition is not “one size fits all”.
Freedom and Sustainability.
Yes, three and a half years is a long time, but in comparison to the rest of my life, it’s nothing. For me this was a lifestyle choice, not a fad or a means to an end. It was about living a longer, healthier, independent life and becoming the best version of me possible. It was important to achieve my goals the right way, and in a way I knew I could maintain forever (yes, forever!).
Accomplishing all of this while allowing myself the freedom to say “yes” or “no” to whatever I wanted ensured the process didn’t feel impossible or overwhelming. The choices I make on a daily basis revolve around the goals I have for myself. My goals and choices will look different than yours because we are all unique. When people ask what I did or what I eat I hesitate to answer because I do not promote any particular lifestyle as “the” answer to all your problems. I make choices based on what I’ve learned about nutrition and exercise science and how those choices help me achieve my goals. Yes, I could have gotten to this point faster, but trusting the science and plugging along at a steady rate allowed me to make sustainable choices that I’ve been able to maintain for years without unnecessary fear, guilt, or shame.
The Heart of Lasting Change.
Long before the outside changes were visible, a change had to happen within; the only way to make a permanent change is to change what goes on between your ears (your mindset). Injuries and diagnosis need to become opportunities for growth (physically, mentally, and emotionally). Setbacks aren’t really setbacks at all, they’re stepping stones for creativity and redirection. But if what goes on between your ears doesn’t change, the changes you attempt to make on the outside will not last. Sure, you may have success, but you won’t have freedom. Your body my look different but you’ll still be a prisoner to rules. Life was not meant to be lived in such a manner.
You and I both know a lot of people who have lost weight or got fit following “X-Y-Z” plan. We also know plenty of people following those plans who “cheat” or otherwise feel guilty when they eat a “bad” food. I don’t know about you, but that’s not the life I want to live. Food is food, it is neither good nor bad. It’s just fuel. Energy. It’s necessary for movement but also enjoyable and gives us pleasure. Many paths to success exist, but few are truly freeing. I want to encourage you today. You can have your cake and eat it too. That isn’t my opinion, that is science. My body composition is a walking testimony of trusting the scientific process to work both in exercise and nutrition. It will work for you too if you’ll let it. Everyone’s journey starts with “Day 1”, but there should never be a “last day”. The journey continues until our last breath. So why the rush? You have the rest of your life, so take it one day at a time. Process. Progress. Sustainability. Freedom.
Rebecca was a Precision Nutrition Certified Nutrition Coach, an A.C.E. Certified Personal Trainer, an A.C.E.Fitness Nutrition Specialist, an A.C.E. Sports Conditioning Specialist, and an A.C.E. Youth Fitness Specialist. She first earned her Personal Training certification with A.C.E. (American Council on Exercise) in 2002. She has been in and out of the "Health & Fitness" industry for nearly two decades. She also spent two years as a dietetic student at ASU & EMCC. She now blogs about her experiences with the health and fitness industry, eating disorders, lifestyle modification, weight loss, and nutrition for chronic disease, wellness, and longevity.
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