Project 10 Update

Project 10 is 9 weeks old. I can't believe we started this journey 9 weeks ago! It doesn't feel that long.

I thought this week would be a good day for an update.

What is Project 10?

In case you missed the introduction to Project 10 let me briefly explain what it is. 

Project 10 is a group of women supporting and encouraging each other in a mutual goal of creating healthy lifestyles. For some of us a healthy lifestyle means weight loss, for others it means developing a habit of exercise. Our methods for living healthy are varied and unique. 

What does 'Project 10' mean?

There seems to be a bit of confusion on the meaning behind Project 10. I chose the name for this project because when you ask a woman how much weight she needs to lose, invariably she says, "About 10 pounds." It could be more or less than that but 10 pounds seems to be the default response.

Project 10 represents all those women who want to feel and look healthy but are stuck in unhealthy habits and with an extra 10 (usually more) pounds.

How much longer will Project 10 last?

Great question. The initial group of Rhode Island based participants signed up for only 10 weeks. Next week is week 10. But, I feel like it's too early to end.

Some of us are finally starting to see a little success and I'm afraid if we quit now we'll revert back to old habits. So I've decided to extend Project 10 until September 26. Then in October, November, December we'll check in on the third Friday of the month.

My hope is to kick-off the New Year with a second round of Project 10 and a free ebook about creating a healthy lifestyle. Any content suggestions for the ebook are welcome and appreciated!

That's where Project 10 is currently and where I hope we go in the future. You are welcome to join in at anytime!!

What's the most important thing on a date?

Date Night!!

Yes, it really does need capitals and exclamation points. Date nights are few and far between at my house so they are cause for excitement.

As I dressed for our recent night out I suddenly realized my thoughts about the evening centered around the restaurant and food, not my husband. It was the cheese fries, steak, and dessert that I anxiously anticipated.

Is a date still a date without food?

What is wrong with me that I'm more excited about greasy potatoes covered in dairy products than I am about 3 hours with the undivided attention of my college sweetheart?!

Isn't a date or night out with friends supposed to be about your relationship, not what you eat?

Wouldn't date night, Girls Night Out, or a party be just as meaningful without food?

That night I realized my attitude toward food and events needed to change.

My handsome husband of 15 years on our date.

Today I'm focusing on relationships at events instead of food. It's a slow change in perspective but one that will help me live a healthier lifestyle. And that's a good thing.


Do you go out with friends for the food or for the relationships?

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Am I flirting on the edge of healthy?

Commanded to stay out of the kitchen, he stands at the edge of the hall carpet watching as I move about the kitchen preparing dinner. The other rooms, filled with toys, books, and sibling playmates, hold no interest for him. Only this room, the one temporarily off limits, will satisfy.

He thinks I'm not watching, but I am.

Slowly, carefully, his pudgy little toes inch across the gold metallic strip marking the boundary between hallway and kitchen. He tests just how far he can go before suffering the negative consequences promised for crossing the line.

I continue to prepare supper, not acknowledging his toe-sized offense. He looks up at me. I can tell he's wondering if I notice his toes.

Slowly, carefully, he places his entire pudgy little foot onto the vinyl kitchen flooring. There can be no doubt of his challenge to my instructions.

Now I am faced with a choice. Do I issue the consequences I promised or do I wait until both feet are across the line? Or wait even longer until he stands at my side?

I am like my son.

When it comes to weight gain/loss, eating nutritious food, and exercising I am like my young son. I test just how far into the unhealthy zone I can go before I suffer the consequences of my actions.

• I drink a glass pitcher of sweet tea each day.

• I skips workouts.

• I eat chicken strips and french fries for supper.

• I binge on bread sticks and 3 meals worth of pasta drenched in cream sauce at my favorite Italian restaurant.

My boys and a friend flirting with the edge of a huge boulder!

How far can I go before I suffer the consequences of my choices? 


Before I can no longer keep up with my children? Before I have high blood pressure, diabetes, or a heart attack?


Will I suffer negative consequences for staying ten pounds overweight? 


Probably not. But why take the risk? Why flirt with the edge of being healthy just as my son flirted with the edge of the hall carpet? Why not step back from the edge and be completely healthy?

While my son endured a spanking for his choice to step over the line, I don't want to endure the consequences of my unhealthy choices. So, I'm going to back away from the edge of healthy and place myself solidly in healthy territory. Will you join me?


Do you flirt on the edge of healthy? In what ways?

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Is it OK to be overweight?

Is it OK to be overweight? 

Stephanie in April 2012

Several years ago I bemoaned my extra pounds to an older friend who replied, "Welcome to the Four Kid Club." She meant because I've birthed 4 babies I will be overweight for the rest of my life. It's accepted. It's justified. It's OK.

But is it really?

I'm just wondering because choosing food that nourishes my body over choosing food that satisfies my cravings is not fun!

And choosing to get out of my comfy bed earlier than necessary so I can go run is proving to be a huge challenge.

So, I need to know, is all this hard work necessary? Or is it OK that I'm 10 pounds overweight?


What do you think?

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What's Up Wednesday.

10 Excuses Not to Exercise

I am the Queen of Excuses when it comes to not exercising. Just ask my husband!

I limited myself to only sharing 10 excuses in this post. I have used every single one of the excuses. I'm not proud of it. Just stating a fact.

Which excuse not to exercise is your favorite?

Creating an exercise habit is one of my personal goals for Project 10. Unfortunately, I've used excuses more than I've exercised and my lack of weight loss reveals that fact.

So, starting today - NO MORE EXCUSES.

I am training for a 5k, NK5K.net using Couch to 5K as a guide. That means I'll run/walk 3 times a week. At least 2 times a week I'll use some other type of body weight exercises (push-ups, sit-ups, etc.).

To help keep me accountable I've set up a profile on My Fitness Pal. I'm stephmommybrain. Throughout the coming weeks I'll publicly track my food and exercise using this app. Please friend me! The more people checking up on me the better!

Which excuse not to exercise is YOUR favorite? Will you join me on My Fitness Pal?

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2 Women: Unique Choices, Unique Bodies

Remember how the "goal for Project 10 is to create a support group that encourages and inspires women to make healthy choices?"

One way I can encourage and inspire healthy choices in myself is to stop comparing my body to those of other women.

Take for example Samantha and myself.

Samantha is the fitness advisor for Project 10. She just started a brand new personal trainer business, runs marathons, and eats super healthy food. Sam is very fit, and at a healthy weight for her 5'5" frame.


It would be so easy for me to compare my body to Samantha's and allow negative thoughts to take root.


Thoughts like: "I'll never be as thin as Sam is."  "If I were as tall as Sam, I'd be thin, too." Or "If I didn't have kids, I could work out every day and run marathons."

Once those negative thoughts took root I'd turn to a giant bowl of chocolate chip cookie dough to comfort myself.

The truth is Samantha and I are both unique. We have very different body frames, lifestyles, and metabolisms. We've also made different choices.


It's hard to tell from this photo but Sam is 5'5" and I am 5'0." Seriously, 5 inches is a big difference. An extra pound or two on her frame is not as obvious as it is on my frame. Don't believe me?

We both weigh right around 135 pounds. Yep. Samantha and I weigh the same amount. Boy, do those pounds look different on the two of us!!

Here's another interesting bit of information: both of us ran a race for the first time at the Cox 5k in May 2010. In the last 2 years, Samantha got serious about running and has completed half marathons and full marathons. Me? I've exercised off and on but am still taking baby steps to a fitness lifestyle.

Why am I telling you all of this?

Because I want you to join me in resisting the comparison game. When those self-destructive voices start whispering lies in your ear, I want you to banish them with truth. 

Your body is unique. Your choices are unique. Instead of comparing yourself to another woman's unique body and choices, think about your healthy goals and the steps you are taking to achieve them. That is truth.

Once you start resisting the destructive comparison game then you'll be able to inspire and encourage healthy choices in yourself. And that's what Project 10 is all about - making healthy choices so we become healthy women.


Do you struggle with the comparison game? How are you going to kick it to the curb?

Go read what Samantha has to say about our mutual weight and comparisons.

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Works for Me Wednesday

 

Meal Plans Help Me Make Healthy Food Choices

Last week I asked, "How do I make healthy food choices?" This week I want to elaborate on my answer: Make food choices ahead of time.

In the context of last week's post I implied that I am making food choices before visiting a restaurant. I've only recently started that, and I'm certainly NOT consistent with planning before I enter a restaurant.

But I am fairly consistent with weekly meal planning for our at-home meals.

Why weekly menu plans?

If I don't plan our meals each week then I end up preparing my "go-to" meals of toast and scrambled eggs or quesadillas and fruit. Or, even worse, we end up eating out.

Weekly meal plans help me prepare healthy meals for my family.

How do you plan a weekly menu?

I've written a menu planning tutorial that is very detailed and takes prices as well as nutrition into consideration. You are welcome to read and/or print the tutorial.

The simple way of menu planning is to just make a list of the foods you want to eat each day. Just this week I ran across an wonderful menu planner download from Teaching What Is Good. (The owner of Teaching What Is Good has given me permission to use her image and for you to download and print her planner.)

Image from Teaching What Is Good

If you are new to menu planning this is a very simple template to use. Just fill in the foods you plan to eat for each meal. The only thing it doesn't have is a place to plan snacks but you could use 'special notes' for that. 

I especially like the shopping list down the side. Occasionally I get to the store and they are out of an ingredient I need. By having the shopping list attached to my menu I can remember what meal I needed the ingredient for and make adjustments.

If you are trying to change eating habits or add more fruits and vegetables to your diet, I highly recommend you plan your meals in advance. Meal planning helps me stay focused on my goals when time and energy at at a premium. A plan keeps me from reverting back to old habits.

Are you a meal planning newbie or pro?

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Homemade Snack Mix Recipe

I am a snacker. There. I admitted it. I like to snack. Sweet. Salty. Doesn't matter. I am an equally opportunity snack eater.

Finding healthy snacks to eat is a bit of a challenge for me. I think you'll agree that there is only so much fruit a person can eat!

Snack mix is one of my favorite mid-afternoon breaks. Unfortunately, store bought mixes are loaded with calories and salt and everything I'm trying to avoid right now as I create a fitness lifestyle.

So I created my own snack mix recipe:

1 oz whole almonds (not roasted, salt free)
30 chocolate chips (or 15g)
1/3 cup dried cranberries (look on the baking aisle)
 
Measure ingredients. Combine.


I do NOT recommend you eat the whole bowl in one serving. All 3 items added together totals 360 calories. That is a whole lot of calories for a snack!! 

I pour the snack mix into a Ziploc bag and grab a handful once or twice a day when I feel snackish.

What is your favorite healthy food snack?


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We Are THAT Family

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How do I make healthy food choices every day?

Food is everywhere in our modern American culture. From the bank teller with her bowl of lollipops to the vending machines at the gym to the coffee pot at work, food permeates our society.

As a result, I make food choices all day long. 

Some choices I don't even think about. Like the bowl of lime green lollipops. Those hold no attraction to my 37 year old self.

Some choices I pause over. A cup of hot chocolate with white fluffy marshmallows sure tastes good while writing a blog post.

Some choices I heartily embrace. A can of soda provides a late-afternoon pick-me-up while waiting during my kids' gymnastics lessons.

How do I consistently make HEALTHY food choices?

• Create healthy food habits. Replace potato chips with baby carrots at lunch. Substitute whole grain wheat bread for white bread when making toast during breakfast. Grab your water bottle instead of a can of soda when you feel thirsty.

• Make food choices ahead of time. Sitting down in a restaurant with a growling stomach after a long day working is NOT the time to choose tonight's supper. Everything will look and smell good. Before you know it, you will have eaten 3 bread sticks, 2 bowls of greens dripping with salad dressing, and three-fourths of a massive pile of spaghetti noodles drenched in cream sauce. All washed down with 4 glasses of soda. Or maybe that's just me.

• Learn about nutrition. Educate yourself on why your body needs carbs, protein, vitamins and minerals. Understanding how your body uses food can help you make healthier choices.

Making healthy food choices on a daily basis is key to creating a lifestyle of fitness for me and my family. By taking these 3 steps I'll become more consistent in choosing healthy food over nutrient-empty food.

What tips do you have for making healthy food choices?

A Low Calorie Breakfast - Strawberries and Bran Flakes Cereal

I am not a morning person. That makes preparing and eating a nutritious breakfast difficult for me, ESPECIALLY when I'm trying to lose a few pounds.

I'm going to let you in on my breakfast secret: Bran Flakes.

Really!! I buy an off-brand version of plain bran flakes. It has 5 g of dietary fiber and 5 g of sugars. A 3/4 cup serving is only 90 calories and VERY filling. Add a 1/2 cup of 1% milk and I'm only up to 140 calories.

Now comes the tricky part. I grew up adding sugar to my sugar cereals so I like breakfast to be sweet. But sugar adds nutrition-less calories.

So, I buy a pound of strawberries, wash them, cut them into bite-sized pieces and add them to my bran flakes every morning. Strawberries only add a few calories and I've eaten a fruit first thing in the morning. By cutting them up ahead of time I don't have to think or operate a knife before I've fully woken up.

Sometimes I like to change up my routine and substitute banana slices for the strawberries. If I'm really feeling crazy I'll add a few raisins or dried cranberries but those are usually coated in sugar so I don't do that often.

There you have it. My low calorie, nutritious, no cook breakfast.

What do you eat for a healthy breakfast?

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My Baby Steps Creating a Fitness Lifestyle

Yesterday I asked, "How do I create a lifestyle of fitness?" And then shared a bunch of questions to help you in the process of doing just that. I thought it only fair that today I share how I answer those questions.
 

Decide what fitness means to you.

I talked about what fitness means to me last week. I want to be physically active with my kids without getting out of breath.

I also want to fit comfortably in my clothes.

It would also be great if, when I told people I birthed 4 kids, they responded in disbelief because I don't look like the stereotypical mom of four. I know it's vain, but it's how I feel!

Evaluate your current lifestyle.

As a home school mom, my kids are always with me. 24/7. That requires exercising outside my house before my husband leaves for work at 8:30 AM or after he comes home at 6:30 PM.

Twice a week we attend gymnastics practice for two hours. And once a week (during the school year) we attend Cub Scout meetings for almost 2 hours. Throw in school work, occasionally outings, trips to the library, and running errands and you've accounted for much of my day.

What changes can you make to your lifestyle that will support your exercise and nutrition goals?

• Get up at 6:30 AM and train for a 5k three days a week.

• Plan my meals to include a fruit for breakfast and snack, and at least 2 vegetables for lunch and dinner. I like fruit. Vegetables? Not so much.

• Reduce our eating out habit to once a month. I enjoy eating out and indulge when we do go out. It's the only time I drink soda. I don't want to stop that, yet, so I need to reduce how often we go out to eat.

• Exercise with my children twice a week. My 3 oldest kids will be competing in gymnastics this fall and need to tighten their core and strengthen their arms. Push-ups, sit-ups, etc. will be easy for us to do together and help us all.

 

Create a support group for your new lifestyle.

That's why I started Project 10!

Make the changes for today.

This is the toughest part. So, my meals are planned for today. The kids and I will exercise together. Feel free to hold me accountable to this on Facebook!


What baby steps can you take to create a fitness lifestyle for your family?


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How do you create a lifestyle of fitness?

"I’m not going crazy here. This needs to be a lifestyle change, and if the change is too drastic it isn’t going to stick." 

I thought about this quote all week. This isn't the first time I've heard a woman say she wanted a lifestyle of fitness, not a diet. I've said those words myself when talking about Project 10!

I believe Sarah's correct. Drastic changes are doable for a short time but then I arrive at my goal, or have a tough day, and I slip back into those old habits. Before you know it I'm right back where I started, or worse.

So inspired by Sarah's words I asked myself:

How do I create a lifestyle of fitness?

Sam (3 yrs) touching his toes in preschool gymnastics class.

• Decide what fitness means to you. Is it running races? Fitting into size 6 clothes? Or simply wearing your wedding rings again? Fitness means something different to everyone.

• Evaluate your current lifestyle. How many hours a week do you have to exercise and cook? Do you need to consider the wants/needs/schedules of a husband or children?

• What changes can you make to your lifestyle that will support your exercise and nutrition goals? Can you get up earlier to exercise? Will menu planning each week keep you from swinging by the drive-thru? Do you need to learn to cook instead of buying frozen dinners?

• Create a support group for your new lifestyle. This group can include your family and friends, co-workers, neighbors, or even on-line friends! Join in with the ladies of Project 10, we'd LOVE to support you! 

• Make the changes for today. Don't worry about tomorrow. Choose for today. Today I will work out for 20 minutes. Today I will brown bag a healthy lunch instead of eating in the cafeteria. Today I will walk for 30 minutes with my family after supper.

Like Sarah, I'm not going crazy. I'm not planning to work out 7 days a week or only eat 1,000 calories a day. I'm making a few changes that I will become habits and just be part of my life.


What steps do you use to create a fitness lifestyle?

To me being fit means...

I am a 37 year old homeschooling mother of four. For 12 years I've lived with the fatigue and joint pain of rheumatoid arthritis. Off and on for 2 years, I've made nutrition and exercise a priority.

That's the story of my lifelong journey to fitness and health. I'm sure it looks very different from you story. No doubt our definitions of being fit differ from one another.


To me being fit means...

• being able to run a 5k in 30 minutes without stopping or walking.
• not having a "muffin top."
• seeing defined muscles in my arms and shoulders.
• wearing my size 8 jeans comfortably. (I currently cannot button said jeans!)
• burning off the extra 10-15 pounds I'm carrying around.
• not looking like I birthed four children or have an incurable disease.

Being fit means something different to every woman. Just as the steps to being fit are different for every woman.


My steps to being fit are:

• running 3 times a week and using C25K to train for the NK5K in September.
• exercising with weights at least 2 times a week.
• eating at least 4 servings of vegetables and 2 servings of fruit a day.
• eating real serving sizes instead of American "super-sized" portions.
• creating accountability to others by blogging my journey and participating in Project 10.

What does being fit mean to you? What are your steps to being fit?


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