{Originally published on Cranky Fitness}
first appeared on Blog Nosh Magazine on June 25, 2008

Since this is Cranky Fitness, what are the chances you’re going to be reading some incredible new weight loss method guaranteeing permanent results?

Yep, you guessed it: pretty much zero! However, it’s time again for Crabby to climb up on her soap box again and offer…

Advice about Self Improvement that You Already Know.

Today’s question: What’s the Secret to maintaining weight loss (or any other self-improvement achievement) for the long haul?

The answer: Accountability.

Yawn. There’s nothing sexy about Accountability.

Making a commitment to Accountability is sort of like getting married to Mr. Rogers, or Eleanor Roosevelt, or Walter Cronkite. Accountability is not Hot and Hip and Hilarious. You’re not going to have the rollicking good times you’d have going out to party with Blissful Ignorance, I’ll Start Tomorrow, Hell–Why Not, or “LA-La-La I Can’t Hear You.” But you’re also not going to wake up in some scuzzy stranger’s seedy apartment with your underwear on your head, reeking of White Russians and Kentucky Fried Chicken Nuggets and hating yourself. Accountability will cut you off and call you a cab before you self-destruct entirely.

Accountability doesn’t have to be quite as dull as you think, however. Mr. Rogers (did he have a first name?) and Eleanor and Walter probably had a few tricks up their sensible cardigan sleeves for keeping things interesting, don’t you think?

(OK, enough of that analogy, lets scrub those images right out of our heads!)

So here are a few tips on how to make Accountability your life-long partner. (You can still have an occasional sizzling fling with Reckless Irresponsibility too, as long as you don’t let it get too serious).

1. Best Basic Accountability Tool: Write Everything Down
Not forever, but when you need to. It works, damn it. Keeping a journal or blog record or spreadsheet or whatever is a huge a pain in the ass–but it’s the quickest and most effective way short of solitary confinement or a coma to get back on track when you’ve strayed.

{Originally published on Into the Rabbit Hole}

Tonight I put on my Express size 5/6 jeans again. I didn’t have to struggle, suck it in, or lay down to get them buttoned!

I never dreamed I would be able slide into these again. Since February, I’ve lost twenty pounds. That’s a lot, considering that I wasn’t fat to begin with. However, those twenty pounds were necessary, because now I definitely look better, feel healthier, and am more comfortable with my body.

Want to know my secret? Five simple words: “I love my beautiful body.”

Think about it! A person who loves their body will take care of it. If you were to body-sit for a loved one’s body, wouldn’t you do everything it needs, to make sure you return it happy and healthy? You’d feed it the most nutrient-rich, yummy food you could find, and you’d give it lots of exercise, and you’d never say things like, “You’re so fat,” or “God, if you could just lose fifteen pounds…” Hell no you wouldn’t say that!! If you were body-sitting, you would be kind and gentle, giving it everything it needed and telling it good things!

So, why is it that we don’t care for our bodies the way we know we need to?

I believe it’s has everything to do with how we think of our bodies. Instead of loving them, we put negative energy into our selves, wishing we could just lose (fill in the flaw)… or saying we’re not good enough until (fill in the ‘what am I lacking’)… Guess what! Thoughts like that affect our bodies.

You are what you think! And by changing the way I thought, I was able to bring forth to the outside of my body what it was that I thought from the inside of it. I wrote it in soap crayon on the tiles in my shower. I wrote it on my mirrors. Every time I turned the clasp on my necklace, I whispered, “I love my beautiful body.”

Eventually, I began to believe that. The power of your thoughts is everything. In order to break habitual thinking, or any habit for that matter, you must change that thought you express into something that is contradictory to what you have previously thought. For instance, when I quit smoking, I changed my self-perception into, “I am not a cigarette smoker.”

At first it was a struggle. “I love my beautiful body” conflicted with the original self image I had; it conflicted with the, I’m fats or I’m not pretty enoughs. That confliction is why I needed the reminders to change my thinking through out my day. I needed the necklace clasps and the soap crayons.

If you want to be beautiful from the outside, you must express beautiful things from the inside. Do not criticize your body; love it and care for it. Nurture it.

{Originally posted on Fitness For Mommies}

A silly post for all the things I’d like to see invented for the active, athletic mom that I am.

1. I am an avid exerciser and need to wear my heart rate monitor when I run. HOWEVER, I always get nasty welts/blisters/chaff burns from the combination of the strap and the jog bra. The bra must be moisture-wicking, BOMB proof, and does not chaff my arm holes either. As yet, my best bra (CW-X extra Firm hold) does not solve the HR monitor strap problem.

2. A cup holder for my Mountain Bike. We do a lot of riding around town on the weekends and I’d surely would appreciate a way to cruise home with my speciality drink held securely on my bike. No spillage allowed.

3. Flash cards. I need flash cards that are laminated, BOMB proof (nobody can destroy them) for weight training. I have the equipment, I can carve out the time, but, I need routines written down and illustrated for me. Something I could grab and go do! Preferably the cards would come with multiple routines with various levels from beginner to advanced.

4. A DateBook. I need a datebook that has a calender, blank pages to write down all the food I put in my mouth, tracking of my workouts, as well as space for grocery lists, to do lists, etc.. It needs to be stylish looking on the outside- but very functional on the inside.

5. Stylish clothing for bike commuting that are also incredibly functional. My Lole top worked great today because I realized it had a pocket in the back for my cell phone. However, my really cute skort shorts were too short underneath- which lead to my inner legs to rub on the saddle- ouch!

{Originally published on Whoorl}

1. Enter Mother’s Market. Spend upwards of twenty minutes aimlessly walking around the store, feigning interest in various items while, in reality, you are too shy to ask the cute dude with dreads about the Neti Pot.

2. Locate a very tall Swedish man with a skinny plumber’s butt and ask for assistance locating the Neti Pots. Loudly knock over an organic tissue box display with your stroller.

3. Find and purchase Neti Pot.

4. Return home. Sit on couch. Take Neti Pot box out of the shopping bag.

5. Stare at Neti Pot box.

6. Repeat #5 several times.

7. Make dinner.

8. Finish dinner. Sit on couch.

9. Repeat #5.

10. Place Neti Pot box on the couch next to you, barely touching your leg. Pray that the physical contact alone will unleash the magical healing powers of the Neti Pot.

11. Realize magical Neti Pot diffusion isn’t happening. Decide to open the box.

12. While opening the box, notice the term “nasal douching” written on the side. Gag forcefully. Repeat #5.

{Originally posted on MizFitOnline}

First the tip (please to file under seriously does she think we’ve never heard this before? and then cross reference under no, People, but I am hoping to trigger an Ah Ha! moment in you).

Goal setting.

It’s that time of year my MizFit friends.

While many of us set fitness goals in January the greater number of us launch full fledged workout attacks/diet revamping & newer loftier fitness goals as bathing suit time approaches.

(brief aside. two things. first? MizFit does not condone this and actually adores the I dont give a crap care attitude. second? I actually overheard a conversation at a local park between two mothers where they were discussing dropping their carbs in anticipation of the community pool opening. Really, People, please to promise me that you shall never become that obsessed. It’s all about health: feeling better, living longer, living healthier.)

Whether your goal is rocking the tankini with confidence or running in your first race the most important things is setting S.M.A.R.T. goals (here’s where you hit print):

It’s really quite easy to do and, just as with our trunk stocking last week, sets you up for success with regards to goal achievement.

By way of example lets use my goal of incorporating more yoga/meditation time in my life.

S. Be sure your goal is specific. Quite. I will start doing my Rodney Yee yoga dvd 3 times a week at 715 pm whilst wearing my boxers and a tank top (yes, Im kidding, but you get the idea. details are key.)

M. Measurable. I will know my goal is accomplished when I do the above.

A. Attainable. The ole notion of setting ourselves up for success. For example, I shouldn’t plan to have a yoga studio opened by mid-April.

{Originally posted on Fit Bottomed Girls}

The Fit Bottomed Girls are all about enjoying all that life has to offer, and sometimes life offers dessert. And the FBGs love us some dessert—and not just the fat-free type. Unfortunately, over consumption of mouth-watering desserts can get in the way of maintaining a fit bottom, and most of them aren’t exactly easy to make anyway. Have you ever actually tried making a Martha Stewart dessert? I did it once in college, and after a whole day in the kitchen, while staring at a smug photo of Martha with her perfectly frosted lemon cake, I began to feel inadequate in all areas of my life. (If I can’t get this dang cake’s icing smooth, how will I ever find a job, let alone start a solid career?!)

The FBGs are here to help (and hopefully save you from any of the above-mentioned self esteem snafus). We have a recipe that is so easy even the baking-impaired can succeed. And I personally guarantee its deliciousness. The muffins may not win in a taste test with Martha’s desserts, but you can make them in less than 30 minutes and maintain your sanity.

For the Punk-in Muffins (“punk-in” has a double meaning here, acting both as slang for “pumpkin” and as a verb: punk-ing desserts Ashton-Kutcher style), you take a regular box of spice cake mix and mix it with only a 15-oz. can of pumpkin. If you can find a reduced-sugar spice cake mix you get bonus points.

Two important points to remember:

1. Only mix the cake mix and the can of pumpkin together. Do not—and I repeat do not—add eggs, water, oil, etc. The batter will be thick, but it’s right. Girl Scout’s honor.
2. Do not use a can of pumpkin-pie filling. Get the plain, pureed, boring regular can of pumpkin.

Mix the two ingredients together well, and spoon batter equally into 12 regular muffin tins lined with paper or sprayed with non-stick spray. Bake at 400 degrees for 20 minutes. Eat and enjoy guilt-free. Each big muffin has about 180 calories, 2 grams of fiber, 2 grams of protein and 4 grams of fat, and is filled multiple grams of pumpkiny spicy goodness.

And if you’re feeling extra adventurous, try the same base recipe with different flavors of cake mix. Lemon cake mix creates a fun, summery orange sherbet flavor, and any type of chocolate cake mix is delicious. You really can’t taste the pumpkin with the chocolate, and it’s super fudgy and moist. I made these last weekend during an intense chocolate craving. You can see the deliciousness!

{Originally published on SUSIEJ}

At my annual check-up this week, my doctor pulled out that little stick, drew the blood like a vampire and certified that I am low in iron levels; a major contributor for my exhaustion. So, together, we worked out a plan of foods, herbs and supplements she approved of, to help me feel energized and happy.

So far, I’ve emailed portions of this list to many friends, other tired women who say the same thing, “I’ll do anything to feel better.” And they mean it.

We’re sick and tired of walking around exhausted, while our kids are running circles around us. So here, is the list, hammered out with the help of my doctor, to bring my energy levels back up to normal. My favorite? The greens… instant energy in a powder. Another benefit — it makes me feel full, so I end up eating less. Enjoy!

1. Herbal Teas: Anemia (low-iron levels in the blood) is common among women, with side affects of fatigue. Your doctor can preform a blood test to find out if you have this or not. If you learn that you are low in iron, one safe way to restore your iron levels — and energy — is through teas made from the following roots; now widely available at whole foods. These herbs are the roots of yellow dock, burdock, dandelion, and Chinese wild yam. Gather a teaspoon of any or all of these dried herbs, and pour boiling water on top, cover and let steep overnight. Strain and drink.
2. Greens: Sometimes, the last thing we need is another supplement; what we really need is healthy nutrition. None of us eat enough greens, yet their full of vital minerals and vitamins. Greens Plus, is a powder that you mix with water or juice, and it provides you with the benefits of greens in one drink. Don’t even bother with the chocolate-flavored powder- it’s horrible. Berry is a much better alternative; but don’t get me wrong, the stuff is not going to be one of your most favorite-tasting beverages; but like most Moms I’ve talked to have said, “I’ll drink anything to feel better.”
3. Carrots: Carrot juice also assimilates iron quickly in your blood stream. Carrot soup, or a vegetable-based soup of carrot and beets, will increase your iron levels naturally.
4. Watch the Tea: Black tea, my favorite bevereage, unfortunately does slow down the absorption of iron. So monitor your intake. So, instead of making yourself another cup of tea in the afternoon, make your self a drink of greens plus.

{Originally published on What’s Cooking?}

This is Darrin’s (my bestest friend in the whole fat world) favorite breakfast. He fell in love with this simple, yet delicious breakfast since the very first time I made it for him. This breakfast consists of scrambled eggs with chorizo, avocado, queso fresco and corn tortillas (fresh hand made tortillas are the best).

Mexican chorizo is different than Spanish or Portuguese chorizo. There is a similar kind to those sausages called longaniza, but I haven’t seen it anywhere here in Ohio.

Originally published on Three Bright Stars.

I go to the gym at least twice, and usually three times a week now. It’s enough of a habit that I feel okay telling you about it. I’m not about to quit any time soon, even though some of my gym co-members are odd and frightening. I have to tell you about one in particular.

To the casual eye, she is young, thin and blond. She has an unmatched dedication to the gym, and is always there when you arrive, and still there when you peel yourself out of the leg press and crawl off to the showers. She hangs on to the machines with cruel strength, works them in strange positions, and glistens from head to foot. Her concentration is magnificent. She must be, you expect, a specimen of physical perfection.

In time, you become accustomed to her presence. She only takes the elliptical machine marked “C.” She is always there, reliable. You call her Elliptical-C. You immerse yourself in your own workout, switch your iPod from Joss Whedon’s latest musical hit to Black Sabbath’s Sabotage, feel a surge of energy, and move past the 20 minute mark on your own elliptical machine.

Only when you achieve a certain level of physical exertion and mental focus do you begin to glimpse the truth of Elliptical-C. Out of the corner of your eye, you notice an anomaly. There is a strange convergence of details in your mind. They form up gently, but clearly, in your focused mental state.

Elliptical-C is not human. She is the Elliptical-C creature. She uses the elliptical C machine to send communications to her fellow creatures, who are trans-dimensional space creatures of immense age, intelligence, power, and malevolence.

{Originally posted on Zen Habits}

Every Friday is Health Tip Day at Zen Habits.

I have to admit that I have my ups and downs with the exercise habit.

So I know that it’s not the easiest habit for most people, and most
people’s experiences consist of starting and stopping and starting again. Which is fine — don’t beat yourself up about it. The important thing is starting again.

I’ve written before about how to build the exercise habit (and even have a guest post on it), but today I thought I’d revisit the topic for those who still have trouble.

The Main Problems

So why do most people have trouble making exercise a regular habit? Well, there are probably a number of factors, but here are the main ones as I see it:

1. Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.