The Trick to Maintaining Your Weight Loss

by: Danielle Ternyila

With the promise of so many fad diets and quick fix weight loss programs, my fear 75 lbs ago was that no matter what I lost, I would gain it back anyway and be at the same spot. It seemed impossible, so rather than throw in the towel, I sought out the answers for the best trick of all: keeping off the weight after you lose it.

Losing weight is a huge success that comes with so many challenges along the way, but the hardest part is the part that comes next, maintaining that win long-term instead of falling into old habits again. This was the most important part of my weight loss journey for me, and it’s something we all struggle with, yet don’t talk about enough. We do, now, talk about it plenty in my Facebook support group, and I’ll talk about it here again.

To maintain your weight loss achievements, you can’t stop now. You’ve worked hard to get here, you’ve made changes and done courageous things, like perhaps stepping foot in a new gym or entrusting a surgeon for assistance. No matter what, the next step is to stay healthy.

The trick to keeping it all off is to make changes to your lifestyle that support your health. Creating a healthier lifestyle that supports your weight loss is your hack, and it will feel easier said than done. Don’t let that stop you, especially when it is your health and wellness on the line.

I started making changes to my overall lifestyle to help improve my health and keep going at this goal. If I wanted to be healthy, I realized that I actually had to do exactly that. I cut out all the unhealthy snacks and processed foods in the cabinets; I started filling my fridge with more fruits and vegetables, and I started cooking much different meals than I was used to growing up in an Italian family addicted to pasta and bread.

Giving up my favorite snacks and even meals was a hard decision, but I learned it was not about cutting it out entirely. Moderation is key. Instead of enjoying these guilty pleasures regularly, they became a treat, which I sometimes think makes it that much more enjoyable than having it every week. I also limited my beverages and cut down on excess sugar in my diet too by switching to water and black coffee or teas.

Every day is a challenge, but I prioritize my health regardless. Though it has been years since I started this journey, I still crave all of my favorite unhealthy delights, but cravings pass.

What’s Your Fitness Style?

by: Danielle Ternyila

There is no right or wrong workout style, as long as you find the right one for you. Fitness is an essential part to a healthy and happier lifestyle, but there is no need to compare yourself to others or hold yourself to standards set by watching others’ successes on social media. There isn’t just one way to do things; in fact, there are endless options today, so to narrow down your options, let’s find which of the 4 fitness styles are for you.

There are 4 simple ways we all get started for any workout routine, but of course how we exercise and go from there can vary so much between CrossFit, lifting, running, yoga, and everything else! If you’re trying to answer what is the perfect workout for you, this is a simple first step that will get you much closer to enjoying your workouts and living your best. You never have to be the best – just yours.

I didn’t know where to start 70 lbs ago when i finally forced myself into my local gym and signed up for my first membership. I sulked along the treadmills and bikes for a few weeks because that’s all I knew how to do. There was a voice in my head telling me if I tried anything else, I would look silly or do it wrong, so I’m here to tell you not to let that or anyone get in your head. Your fitness journey is yours, and it’s never going to look the same as someone else’s.

1. Gym Membership

An open gym near home is a great place to achieve all your weight loss and health goals. Things to consider in choosing the right gym membership for you: their hours and when you will work out most, the distance and your commute, and the overall gym setup. I’ve tried many to find my “happy place” in a gym, and for me, it was important to find one open late on weekends, open early on week days, and plenty of room and machines for me to try new things and not feel cramped. In a gym, you have so many options every workout could be different, or you can stick with a favorite of your own: treadmill and bikes and cardio, or weights, stretching, and yoga balls. There’s something for everybody here, and it is also a great place to start a fitness journey with the chance to try so many different things.

Going to the gym can be scary the first time, but you shouldn’t be afraid or embarrassed to be a newbie, and here’s why.

2. Class Community

With a class, there is a community that comes with it, which is something that really draws some in. Working out in groups isn’t for every body, but it has a lot of perks and benefits you might not even be thinking about, especially if you are already thinking of skipping ahead to #3! When you work out in a group, like a yoga class or CrossFit, you have a coach, guidance, and support all around you. Every one is there for the same reason as you, and instead of looking at them like a crowd, see them as your teammates keeping you going when you just want to quit.

It’s like working out with a buddy; you will always keep going when you have someone else to push through with you, or perhaps just motivate you to keep up!

3. At Home or Virtual

The 2020 pandemic certainly showed the world that almost all things can be done virtually, but fitness videos are nothing new. Getting in shape from the comfort of your home has been around since the beginning, assuming even cave men probably tumbled around some big rocks to get stronger. Luckily since then TV was born, the internet came around, and working out at home became more than just owning your own gym equipment. Home exercise can be done with a space saving treadmill in the living room or now we have endless videos with coaches of all different styles to keep us active and on track.

There are countless apps available now, or the old-fashioned YouTube where you can find a coach for nearly any kind of workout at home. If you like a funny coach, you can find one. If you want someone to yell at you through a TV to not give up, you can find one. If you need equipment-free workouts or exercises you can do with a bad shoulder, you can believe you are not alone, even while working out in the living room!

4. On the Ground

On the ground, turf, on the go, out and about! There’s no shame in enjoying nature and getting your sweat on with some sunny vitamin D raining down on you too. This is for runners and walkers, but it doesn’t have to stop there. I incorporate strength training into my daily walks with my dog, using my body weight alone to challenge my body in. Squat, lunges, or even tricep dips or push-ups on a bench along our way. Others may also enjoy outdoor yoga, Pilates, or other outdoor activities, like even horse shoes and volley-ball too!

There are obviously countless ways to get active and sweat, so if you’re new to working out, start trying new things. I had never step foot in a real gym before 2017, but I was on a mission to lose 70 lbs, so that determination drove me all over the “fitness map”. The gym, workout classes, 1:1 coaching, CrossFit, Barre, yoga, Pilates, Zumba, virtual videos, and even home equipment have all played huge roles in my weight loss journey and finding the activity I truly am passionate about to keep me active and healthy every day.

Aim for One More Rep

When you are doing hard things like a push-up or plank, what signs indicate to you when you’re ‘done’? Are you listening to your mind or your body when you stop? Things are always going to feel hard, and when they do, your mind will want to give up as quickly as it can! Your mind gives up before your body, which is why you should try to challenge yourself to do one more rep, even when you think you can’t.

I am constantly reminded of this when I plank. I generally plank for 1 minute (having built up to that overtime), but I’ve learned to listen to what my body can do. Any time I plank, it’s still hard, and I want to quit. I start getting that idea, the thought that I’ve done enough, that my arms are on fire, my abs in pain. That I can’t do it anymore. That is my mind telling me to quit, but more often than not I’m able to get in more than a few spare seconds when I push myself.

Exercise is always uncomfortable and hard and a challenge for anyone, so of course your mind wants you to stop! It’s in those few extra seconds in your plank, or after that one more rep even though your mind is telling you to quit, that you will find what your body is capable of.

Next time you are doing hard things, make sure you push yourself! Just one more rep when you think you can’t, another few seconds on that plank when you think you might drop. What’s the worst that could happen?

During the month of June, we are supporting the American Cancer Society and National Cancer Survivor Month by pushing ourselves to do 50 squats a day. Push yourself to do another rep! I do 51-52 a day because I always want to achieve more than I set out to. Always add one more rep!