Starling Fitness: Daily writings on Fitness, Diet, and Health

Zen Habits has a great article about what he learned about life from training for a triathlon. You can see the whole entry here:

• Six Life Lessons Learned from Triathlon Training | Zen Habits

Here is his list:

• Get started – If you are thinking about making a life change; a new job, a trip around the world, or launching a small business…don’t wait. Get started today!

• You have to do the miles (yourself) – If you are studying at university or trying to run 3 miles for the first time it’s not always easy or pleasant, but being persistent and doing homework or running when you don’t feel like it WILL payoff in the long term

• Some days it’s going to rain – actually, it might not only rain but you might get two flat tires at the same time, too. Pursuing personal goals is not always “flowery” and perfect. In fact, some days are going to downright suck.

• Take a break – If you’ve been working hard, don’t be afraid to take a break and give yourself a well-deserved pat on the back or to reflect on your goals.

• When you reach a hill put your head down and take it one step at a time – Even though it is not always the solution sometimes you just have to put your head down, take what comes, and plow ahead one-step at a time.

• Find sources of inspiration – Whatever your goals, there are people out there who have overcome and triumphed in the face of adversity and have done what you would like to be doing. Seek them out when you are feeling overwhelmed.

All of these are great ideas for life, especially “You have to do the miles yourself.” You can’t sucker anyone else to do this for you and if you don’t do it, it won’t get done. Having a workout buddy, a dieting partner or a helpful spouse is great, but they can’t stop you from eating and they can’t run for you. Only you can do it.

This is HARD. I’m at one of those points where I want to eat all the time. I don’t want to exercise. Heck, I don’t even want to get out of bed every day, but I really don’t have a choice in that matter. Eating healthy has become a chore.

It’s not always like this. Sometimes it’s EASY. I can’t remember how many times I’ve written in my personal journal the following phrase:

I ate healthy again today. It was totally easy and I didn’t even have to think about it. I wish it were always like this. I wish I could bottle up this feeling so I could use it on the days when it’s hard. I need to remember days like today when I get discouraged.

The last two weeks have been hard times. Ironically, going back and reading those happy journal entries when it was easy actually made it WORSE. Sometimes I get inspired by how excited I was, but mostly, it makes me angry that it’s hard right now.

How do I get past this?

When it’s hard, it only lasts for a few days (worst case lasts a couple of weeks), so I just need to hold on until I can get past these hard times. What do I do? Here are some of the techniques for holding on that work for me.

• Eat Low Carb: Firstly, I need to get my cravings under control and the easiest way to do that is to switch to a low carb diet. Still working within the framework of Weight Watchers, I choose to eat meat, cheese and vegetables. This has been the ABSOLUTE best way to kill the urge to binge.

• Visualize My Goal: I spend some time every day thinking about what I will look like and what my life will be like when I’m at my goal weight. This is incredibly hard to do when I’m not motivated, that’s why I set an appointment with myself every morning to do this when I’m feeling down in the dumps.

• Write In My Journal: Even though my journal entries sound like pathetic moaning, I write in my journal every day. It helps me muscle past the hard times.

• Make A New Commitment: It doesn’t matter what kind of commitment I make as long as I make one that I have to keep. I usually set up one day a week to workout with a friend. It gives me something to look forward to and it keeps me accountable to exercise. You could ask someone to review your food journal at the end of every day.

• Try Something New: I think most of my bad times are caused by BOREDOM. I have been eating the same thing for a few weeks. Sure it tastes good and it is perfect for losing weight, but I get sick of it and think that I can’t follow my program. Trying some new food that is healthy is a great way to break past that boredom. The same can be said for exercise. If the thought of working out sounds horrible to you, it might be that you’re sick of your workout routine. Try something new when you are exercising and you just might find that you can hold on for another day.

Let’s just be honest. THIS IS HARD! If it were easy, everyone would look like a supermodel. What you’re doing is difficult, but there are ways to muscle through the hard times. All you have to do is hold on for a few days and it will get easier again. These things come and go in waves, so you need to ride the dips and swells the best you can.

You know we live in a strange world when a plastic surgeon gets headline news in the New York Times by discouraging cosmetic surgery.

• A Plastic Surgeon Who Sometimes Discourages Cosmetic Surgery – NYTimes.com

“Some people think liposuction and tummy tucks are alternatives to diet and exercise,” Dr. Pitman said. “They are not.”

Why is it so surprising that a doctor might suggest that plastic surgery might not be the answer? We have been lied to for so long that when a doctor FINALLY does tell the truth, it makes headline news.

Don’t let the prevailing thoughts guide you. Surgery, whether it’s cosmetic or bariatric, is not the answer.

Here is what the doctor suggests instead:

• Resistance exercises: “You will look better because your posture is better.”
• Aerobic exercise: “When you do aerobic exercise, you release endorphins,” Dr. Pitman said. “You feel better, so you look better.”
• Get More Sleep: “If you have dark circles and bags under your eyes, maybe you are not getting enough sleep.” His prescription: eight hours a night.
• Get A Makeover: Update your hairstyle, makeup or wardrobe.
• Avoid Sun Exposure: Stay out of the sun to protect the skin.

It’s all very simple advice to take. Don’t be tempted to go under the knife.

Via: Forget Cosmetic Surgery: Change Your Lifestyle Instead

I saw this t-shirt online. It reads:

Love is 100% Fat Free

I thought it was a great sentiment. I can indulge in all the love I want from friends and family and it won’t put a pound on my body. I can have all the love I want without gaining any weight.

When I clicked on the link to the site that was promoting this shirt, however, it was a pro-ana site. Pro-ana sites are websites that promote anorexia. The whole meaning of the t-shirt changed for me. It suddenly meant that I could only be loved if I were 100% fat free. It made me instantly sad.

What do you think this shirt means? Does it mean that you can indulge in as much loving affection without impacting your waistline? Does it mean that you are unworthy of love until you are fat free? I can’t think of this shirt without thinking about the latter meaning, now. They’ve ruined it for me.

I have used Absolute Fitness [iTunes Link] off and on for about four months now. Even though I’m on Weight Watchers, I like to keep track of other details of my eating and Absolute Fitness is perfect for that. Not only does it track my fat, calories and fiber, it also keeps track of my carbohydrates, protein and cholesterol (among other things). I like how easy it is to add food to my journal. It’s also easy to calculate how many calories I’ve burned during my exercise.

After testing a ton of weight loss, diet journals and other fitness apps for the iPhone, this is the only one that I was truly impressed with. The others crashed my iPhone or just didn’t have what I needed. Absolute Fitness wins hands down for ease of use and stability.

The only downside is that it costs $14.99, which is a little higher than the cost of most iPhone apps. Honestly, if you have a choice between buying Absolute Fitness or three other iPhone health and fitness apps, go with Absolute Fitness. It won’t be a sucking disappointment like those five dollar apps will be. This is one of those cases where you really do get what you pay for.

Here are some other screenshots:

I love that they have a video tutorial that shows you HOW to use the program. It is such an overlooked thing in the software industry, but a simple video included in the program can solve so many problems. After watching the video, I felt like I could do anything using Absolute Fitness. It was a great addition and made the app worth it.

You can download Absolute Fitness at the iTunes Store:

• Aqua Eagle – Absolute Fitness – iTunes Link

Via: Apple iPhone Apps: Review: Absolute Fitness

This video from Underground Wellness about five fake health foods he found at the grocery store:

These are the foods that he found that he says are NOT health foods:

• Vitamin Water: If you look on the ingredients listing, it has 13 grams of sugar per serving and there are 2.5 servings! There are 32.5 grams of sugar in this bottle. Drop the Vitamin Water and pick up some REAL water.
• Ensure: Sugar 23 grams. That means there are six teaspoons of sugar in Ensure. Soy is not a health food. Canola oil is not a health food either. Natural and artificial flavors.
• Yoplait Yogurt: It has 27 grams of sugar, which is eight teaspoons of sugar. What kills a good bacteria in your stomach? SUGAR! If you want to have yogurt, go out and buy plain yogurt and add fruit.
• Zone Bars: They use soy protein and he says that soy is not a health food.
• Slim Fast Bars: The number one ingredients is corn syrup and partially hydrogenated oils.

Here are the two websites that he mentioned in the video:

• Mercola: The Evidence Against Soy

• The Great Con-ola

On the whole, the idea that your body can’t process soy protein or canola oil isn’t something I know enough about to agree or disagree with. Whether those foods he chose are health foods or not is EASY. He’s right, all of those foods are things that are best to avoid. Drink water from the tap. Eat plain yogurt and add your own fruit to make it tasty. Make your own smoothie with real milk and fruit. Pack a snack bag full of grains and dried fruit rather than depend on weight loss bars. Real food ALWAYS trumps manufactured food for health.

If you are one of the many people who have bought a Starling Fitness Yearly Journal, then you know that the quote of the month is about success. You can see the quote here:

Success is the ability to go from one failure to another with no loss of enthusiasm.

Sir Winston Churchill (1874 – 1965)

I find this time of the year to be particularly hard to stay on my weight loss program. I love this quote from Winston Churchill because it reminds me that no matter how many days in a row I fail to stay on program, all I need to do is get right back on program to head down the path of success again.

If you would like to order your own Starling Fitness Yearly Journal, you can do so here:

• Starling Fitness » Order Your Starling Fitness Yearly Journal

If you order it now, you can choose the month you want it to start and it will last you a year from that date. You won’t have to throw away any unused days from the first of the year. You can start fresh now.

If you are feeling like eating something that you shouldn’t, try watching this meditation video:

Sometimes we eat just to relax. Here is a way to relax without putting food into your mouth. Enjoy this moment!

This postcard from PostSecret reminded me of one of my biggest worries:

It reads:

I feel alone and lonely. I run marathons with my name on my arm so I can hear the people say my name and cheer me on. How sad is that?

The truth is, I always think that if I were thin and physically fit, that I would never be lonely again. People would automatically be drawn to me just because I’m skinny instead of fat. This postcard makes me think that I might not be correct in that assumption.

PostSecret‘s beneficiary is the National Hopeline Network. It is a 24-hour hotline (1 (800) SUICIDE) for anyone who is thinking about suicide or knows someone who is considering it.

I love this funny video for the ExerTech 3000:

I love how one of the “actual customers” says,

But this is only a broom…

Seriously, though, next time you are tempted to spend your good money on some exercise gadget you see on television, remember this commercial for the ExerTech 3000. In the end, they all have about the same usefulness as a broom.