“Don't ever let someone tell you, you can't do something. You got a dream, you got to protect it. People can’t do something themselves, they want to tell you you can’t do it. You want something, go get it. Period.”
by Will Smith - Pursuit Of Happyness
Have you tried losing weight and improving your health in the past? Are you discouraged that you never seem to reach your goals? Don't give up! "Go get it. Period."
Meet Shelby.
Shelby is a BYU-Idaho student who recently decided to make a few changes in her life. When she made her wellness goals, she committed herself fully! She made it a top priority to eat healthy and to exercise. She didn’t starve herself or try any fad diets; she simply ate more fruits and vegetables and watched her calorie intake. She set the goal to run every day, Monday through Saturday. She has now gone over 200 straight days without missing a single run. Some days she has to get up at 5am and other days she goes running right before midnight, but she never misses a day! Her initial goal was to run a 5k. Now, after running countless 5k’s, she is preparing to run two 5k’s, back to back, in under an hour! Shelby has lost 65 pounds, 45 pounds just this year. Her blood pressure, resting heart rate, cholesterol, and blood sugar levels are all optimal. She is on track to a very long, healthy life.
3 months
Shelby now
How did she do it? Ask her!
"The first thing anyone
always asks me is HOW I did it. No one seems to be satisfied with eating right
and exercising, but it's amazing how simple that really is." -Shelby
So often we look for the magic bullet to weight loss. We try diets and 'tricks' that only produce temporary results or that fail entirely; ultimately we aren't successful and we are left feeling discouraged. The trick is...there is no trick! A healthy diet, combined with consistent exercise is the sure way to lose weight.
Shelby's Advice
Why I was Successful:
• I planned out what I was going to eat and stuck to it.• I brought my lunch with me because I was on campus for long hours. I didn’t want to have to buy anything at the crossroads and if I didn’t bring a lunch, I’d eat everything in sight when I got home.
• I drank plenty of water. Sometimes you think you’re hungry when you’re really just thirsty.
• When I hated my vegetable’s, I’d dip them in hummus or fat-free lite ranch.
• When my clothes got too big, I gave them to DI. I didn’t want them hanging around taunting me.
• I kept in mind what was important. Heavenly Father gave me this body to be a steward over and it is my responsibility to take care of it. Before I wasn’t taking care of it and now I am.
• I saw this quote on Pinterest and it made me laugh but always sticks with me when I want to cheat, “Don’t reward yourself with food, you are not a dog.” So I’d go buy a new shirt, some new running songs on I-tunes, go see a movie or buy a new DVD. Reward yourself with things that make you feel good. For me, if I reward myself with food I just feel guilty after, and then it’s not a reward.
• Not missing any work out days. I didn’t miss a single day. I would go run and then do Insanity or weights, or one of the classes offered on campus.
• Always have fruits and vegetables on hand.
What helped me stay motivated:
• I kept my eye on the long term goals.• I had a pair of pants that were super snug on me and I wanted to fit into them.
• There will be days you’ll want to quit, there will be days you’ll cry or think you can’t do it, but trust me, YOU CAN.
• Towards the end of the semester I saw a friend that I hadn’t seen since the start of the semester and he walked past me, stopped and said, “SHELBY????? You look amazing!!!!” Ironically, that was a day that I felt like I looked the exact same, like I wasn’t making any progress and, that there was no point. Keep going, it’s so worth it!
• I watched Extreme Make-over Weight-loss Edition that was with a girl my age and that was motivating.
• I also watched the show the Weight of the Nation on You-Tube and that was an eye-opener/motivator.
• Looking at fitness quotes on pinterest. It sounds silly, but it works! I also looked at clothes a lot!
• My supportive FHE brothers. Some of them would even work out with me. It was a big help having them there and knowing I wasn’t completely alone on my journey.
Challenges:
• Bad habits die hard and there are times when you just want that stinking cookie on the counter. I would keep unhealthy food out of sight. If you can’t handle just hiding it out of sight… throw it away.• Negative thoughts can be self-destructive. When they come, remember that you are a child of God, your family loves you, and your friends love you. This has nothing to do with how you look or how much you weigh. You are doing this to be healthy and to take care of your body. It is a slow progress and a constant one.
Recipes I like:
• Salmon, asparagus, brown rice/quinoa• Tuna, lite olive oil mayo, tomatoes, romaine lettuce leaf, strawberries , cucumbers
• Snap peas, lite string cheese
• Cucumber sticks (cut out the seeds so they don’t get soggy)
• Crockpot: Chicken, salsa, taco seasoning, 1 tbsp of chili peppers, cilantro. I’d put it on top of salad
• Can substitute lemon juice instead of dressing to cut down on calories
5 steps to help YOU do it!
1. Make an appointment for a free fitness consultation. Your consultant will help you determine your fitness levels, assessing cardiovascular health, strength, endurance, and flexibility. They will also measure your height, weight, BMI, and body fat percentage.
This is a starting point; don’t be embarrassed if your numbers aren’t perfect. It matters more where you’re going to be than where you are now!
2. Make an appointment for a free consultation with a nutritionist. If you’re serious about losing weight and getting healthy, you need to know about proper nutrition. Ask you consultant to help you find and understand your RMR and be ready and willing to start counting calories!!! Never eat less than 1200 calories in a day!
3. Make an appointment for a free session with a personal trainer. Your trainer will take you into the gym and show you exercises and lifts that will help you meet your goals. Ask them about 'the circuit'!
4. Remember that you should get 20-60 minutes a day of cardiovascular exercise (get your heart rate up), 3-5 times a week. You should also do resistance training (weight lifting) 2-3 times a week for at least 20 minutes. You should lift weights even if you’re trying to lose weight and even if you’re a girl!
5. Stay motivated by committing yourself 100%! If you just partially commit, you won't see the results that you hope for and you will quickly get discouraged and quit. Take pictures to see your progress and surround yourself with support.
Good luck, the next success story is YOU!
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