Wednesday, March 23, 2011

Winners and Losers.

Sometimes we want to win, and sometimes we want to lose. I think it's safe to say that these individuals want to win.
congrats to......

KELSEY TUCKER!! Who won the first entry!


JULIA HUBBARD who entered with this photo of her delicious creation.

You two are our Yogurtland Giveaway Winners! Each of you will win a $20 gift card to Yogurtland in Orem. I am so excited for you two! I just went there tonight...I really am obsessed! Email me at megolina21 at and we'll get you all set up with your winnings!

Now to the losers...
As it comes to be that time of year when we know we may have to break that swimsuit out of the back of the closet many people realize they want to lose a few. I have received a few emails from readers who are really wanting to drop those last five, ten, or twenty pounds.

While those last few pounds can be SUPER frustrating they don't have to be final. You most definitely CAN drop the final few. It's all about what your dedication level is.

1) Commit yourself.
First, you have to ask yourself...Do I really want this?
Does eating dessert every night mean more to me than reaching my goal? Maybe it does. If you aren't going to be a happy person without your daily bag of Cheetos or your In N' Out Lunch, than you might just need to learn to be happy with where you're at.
On the other hand...if you REALLY want a change. You need to change something. Remember if you always do what you've always done, you'll always be what you've always been. Pretty simple actually. You need to find that place inside of you where reaching your goals (long term happiness) means more to you than that piece of pizza, or going for seconds when you're really not that hungry (short term happiness.)

2) Cut the crap. 
Literally get rid of the crap food your eating. Go to a whole foods approach, meaning all of the foods you are eating are as close to their natural form as possible. Lean protein, LOTS of fresh produce, whole grains, and healthy fats. Cut out the sugar. Cut out the processed foods. Cut out the crap. Remember that it's not easy to burn calories...think of the time and energy spent in your workouts. Its WAY too easy to consume calories. You can ruin the work of an hour long workout in five minutes flat...or less...scary.

3) Snack smart not sneakily.
It is VERY easy to grab a handful of cereal here, a few of your kids goldfish there, and whatever else you might grab as you pass through the kitchen. Make every meal you eat planned, not accidental. Aim to eat 5 smaller meals throughout the day. Include protein with each of these meals with other smart choices...what I'm trying to say is don't waste your calories. Just because nobody saw you grab it doesn't mean it won't count. It always counts.

4) Keep a food journal.
This is hands down the most successful tool for all of my clients. It makes you accountable. Write your food down. Don't cheat. You are only cheating yourself out of success.

5) Make your workouts a priority. 
It is very easy to find other things to do instead of getting a work out in. When you are looking to lose weight you need to create a calorie deficit. Keeping track of your calories and adding in exercise is the best way to do this. High intensity circuit workouts are the BOMB when it comes to fat loss. They are great as far as maximum calorie burn for your workout time.

6) Stop drinking your calories.  
I've said it once. I'll say it eight hundred more times. It's a waste.
7) Stop putting it off. 
I've heard it three billion trillion times. After this weekend I will start. I'll wait until next year. Just start now. You might slip up, you might have bad days, but keep restarting. Make the next hour better, the next meal, the next ten minutes. Just keep restarting.
You'll become stronger. You will improve your will power. You will accomplish your goals.

Weight loss and accomplishing your goals is possible. I see positive results every day. I also see people who don't believe in themselves enough to give reaching their goals a real shot. You are capable of doing amazing things. Push yourself. Achieve what you dream of.

Do you have any methods to sticking to your goals when motivational times get tough?


Karrissa Winward said...

My motivation is definitely my friends! I go to the gym everyday to hang out with them. Plus I know they will ask where I was if I missed a class!

Edible Art said...

summer is MY motivation!

gotta look good in that bikini ! (:

Keelie Sheridan said...

Great tips! My current motivation is my upcoming honeymoon in Puerto Rico and the Eastern Caribbean! :)

Julia said...

ahhhhhhhhhhhhhh!!! I CANT BELIEVE I WON!!!! best day everrrrrrrr....I am totally going like for 5 straight days...haha!

my motivation is to set up a routine and then just stick with it until it becomes a habit. It usually works but that first week is usually tough. I also only buy foods at the grocery that are healthy (I get a lot of tips from your blog :) ) and then have fun creating new and exciting yummy meals with them. I am actually worried about getting back into running because the past three weeks have made it easy to want to just skip a workout...but I am already committed to the marathon so guess that $75 will be my motivation...haha. Really though...when I want to stay motivated I impulsively sign up for a race to keep myself training :)

kay.tee. said...

So much wisdom... @ number 3, I once heard Dr.Phil (yes, I am quoting Dr.Phil!) talk about his sister that ate oreos in the pantry. He said "What you eat in private shows in public" and I've never forgotten it.

My weightloss has been a long journey but I have a few things that have helped me along the way. One, I treat working out like a job. I wouldn't skip work just because I didn't feel like it, and I don't skip workouts. Two, if grabbing handfuls of cereals or crackers are a temptation to me, I don't keep them in my house. Three, Being prepared. If I have healthy food on hand, never reach the point of starving, and mix it up in the kitchen it eliminates my desire for unhealthy food.

MegSmith @ Cooking.In.College said...

Such a wonderful post. Very inspiring for getting on the right path or just getting back on track!!!

Thisisme said...

Journal Journal Journal! It's the best way to stay honest with your self! Aps on smart phones now make it sooo simple too!

Having a friend to motivate you is always beneficial! Dedicating youself to a friend AND a class or gym time will likely minimize talking yourself out of it!

Also, give yourself something to look forward to. My girfriend puts a dollar in a jar for every mile she runs/bikes/swims, $5 for an hour long class etc. . .she rewards herself with a new article of clothing at the end of the month. Rewards work wonders! (;

Jen said...

I feel like I'm really missing out on this whole Yogurtland thing. Really.
And I needed the rest of your post. I've been procrastinating losing those last 10 lbs for 4 years now. Thanks. I need to get my priorities in order.

Jody, RD said...

Share your goals! Having others keep you accountable definitely gets my butt in gear!

Christina said...

My motivation is wanting to feel better and to be healthy.
I just did your circuit training workout - I am sweating like a pig. :) Any chance you could post more circuits?

melissadishes said...

I am sending this post to Dan. I think this is exactly what he needs to see...and not coming out of my mouth

kelsey and murray said...

AHHH! I am pretty sure I started screaming when I saw that I won this!!! I amm sooooo excited! I told murr we are eating there for B/L/& D for a week! Ahhh thanks for hosting a great giveaway megs. Love you!

Vee said...

These are just the best, most solid tips ever.

marathonmaiden said...

hmmmm i'm having a tough time with motivation lately so i can't tell you! i think just knowing how good i feel after gets me through tough spots. gotta keeping going, literally and figuratively.

The Hungry Runner Girl said...

LOVED THIS!!! Yay for kels and Julia!! The snacking tip is my BIGGEST problem, it is out of control. My motivation is that I am burning 12 calories a day now and I can't eat crap anymore because of it. Thinking about you and hoping everything is going okay:)

Chelsers!!! said...

Thanks for this post! It was exactly what I needed. I was wondering, if I am working out every day for an hour or more and I am trying to lose weight, how many calories should I eat a day? I don't want to go all the way down to 1200 calories if I can still lose weight without

Stephanie said...

My motivation is number one my health and secondly to look good. :) No bikinis for this girl but I take pride moreso in knowing that I'm properly fueling my body rather than filling it with toxins and CRAP. Such good suggestions here BUT OF COURSE. :)