So, as we’ve discussed in previous episodes, it’s important to start small and structure in whatever it is we’re trying to achieve. That’s easier said than done, especially when our daily obligations are ever changing. How do we keep ourselves motivated and inspired, when life and its obligations leaves us feeling quite opposite?!
We’re talking to my good friend Dawn, who was able to do what seems to be the impossible for us. How you ask? Well, you’re about to find out!
Interview Transcript below or listen to the podcast episode here!
Host: Some days I wake up and like, I just rather just stay in the bed? What did you do to get you out of bed and get going? What strategies did you use to carry through? Also, how did you get started? Dawn: Well, I guess I’ll start with what you about some days you just don’t want to get out of bed. There are days when I don’t want to get out the bed either. It’s a daily struggle to keep going keep and that mind frame of a Healthy way of life going. I’m 80/20, 80% healthy living and 20% everything else. Not every day you’ll practice a health way, you’re got to give a little. My journey started when I became angry and I didn’t feel good about myself, I didn’t look good. I wasn’t unhealthy, physically- I did not have any health problems. I just wasn’t my best and it finally just got to the point to where it made me angry and I got sick of it and I decided finally to do something about it.
Host: I remember when we worked together, at one of the things we talked about was making healthier decisions, as these medical reps are bringing us freaking Frappuccinos and you would say you wanted to run and today your an accomplished Runner, but before we get to that how did that start? What did you do? Dawn: I started very slowly and very gradually and very I just I’ve walked. 3 miles an hour and I started doing that 4-5 days a week.
Once I did, I realize that I enjoyed the walking. This was in 2010
So, I did that from June until basically the time changed, it was dark by the time I left work so I didn’t do it anymore cuz I just didn’t feel safe going out.
In that time frame between June and maybe like November somewhere in there of 2010, I lost about 28 lbs just by walking religiously and making tweaks in my diet.
Host: So, during this time, where you started, this was just on you you didn’t get any medical advice, go to PT, or join any fad diets? Dawn: I did not, it was all on my own.
Host: So, after the initial weight loss, you were encouraged then to step a bigger step. What was it? Dawn: in 2011 when I started getting more serious, I mean I did I did go to the gym. But 6 Months of the Year where I wasn’t doing that walking regiment I maintain that weight loss. I didn’t lose any further but I maintain what I had lost and that in of itself was a win.
So I had a friend who coincidentally was a drug rep that came to the office.
Who was a runner and she was like hey why don’t you do this, she said I want you to walk for 5 minutes and run for 1 minute and I want you to do that.
Until you’re comfortable with that. And then you feel like you want to make another change and then I want you to walk for 4 minutes and run for 1 minute.
And then three and then one and then two and then one. So, I gradually got myself over the course of 2011 down to where I was walking for 2 minutes and I was running for 1 minute.
And I did that through till like New Year of 2012 and which I had lost probably 40 more pounds. My diet was slightly more restricted that at that time in 2011 because I was a little more serious with getting the walking down and trying to walk less and run more. So, yes so over the course of 2011 I was probably down to the 150 to 160’s.
Host: Two questions on that. You say restricted diet, how did you formulate, what to eat how did you in spite of working full-time and also, you work across the street from home? How did you manage this? Dawn: I was driving probably at that time I was probably driving in 26 – 27 miles one way. The number one thing was the desire to be healthy. I made it happen, I would come home from work and I would go for my walk and I actually look forward to it, being where I wanted to be run/walking Because every time I did it, I knew I was one step closer to where I wanted to be.
As far as food – the big thing is reading labels on food or buying food where you don’t have to read the label. Which is pretty much where I’m at now. Where I’m at today, as far as food goes is not where I was. That was a learning process and again this is something that I taught myself, I did not read books on nutrition, I did not seek out a nutritionist. It’s not complicated it just takes a little bit of adjusting to get used to it.
Host: Did you track your food? Dawn: Yes, I did. I started in 2012 and cannot tell you what’s tracker I used. I got to the point where if I couldn’t find the figured in my tracker I didn’t eat it. I did carbs.I only would eat wheat or whole grain nothing White. I ate Fruits and vegetables, I don’t believe in those diets where they tell you don’t eat fruits, that’s bullshit!
Host: Your success did involve some level of pre-planning involve you having to make some type of decision-making to be proactive in order to meet those goals? What do you do at the beginning of the week or the beginning of the day to make sure once she gets home from work one she has nothing in the way to go workout and then to how did you control your diet at work? If I remember correctly, working at this at the office consists of a lot of times but it’s a lot of sit-down how did you how did you manage that honestly I did not have it.
Dawn: I had no strategy, I made a decision to make it happen, forced it and made it my routing. There was no question when I got home from work, I changed and went for my walk. As far as food as far as food goes it’s about self-control. Know when you’re full and say no.
If a Donut is sitting there right there, do I need to eat it? Absolutely not! Choose what is worth the sugar or the calories? Now, I’m firm believer that sugar is the devil! I use very little sugar, I don’t even use sweetener, I don’t use artificial sweeteners, I don’t use sugar and if I need to use something, I use honey.
Host: So, you did not like going to some specialized study, do any type of research or didn’t have any kind of surgery? Dawn: No, I didn’t take pill all I did was busted my ass try to be a runner and I made. I made way better food choices and a whole bunch of determination.
Host: Give me a number, how much after all of this dedication, self work, making your own goals a priority. How much did you lose at the end of it? Dawn: I lost a total of 100 lbs. I went from 228 to 128.
Host: What would you tell someone that is in the same place you started? What did you gain from this? Dawn: More self-respect, as a person, as a woman, as a human. I discovered, quite frankly, if can do it, anyone can. Don’t sit there and say you know I’ve got 70 lbs to lose, I can’t do it. You know what? Yeah you can, because you don’t have 70 pounds to lose you have 5 then you have 5 more. Don’t weight yourself everyday, do it once a week. 5 to 10 pounds at a time and you’re making a little goals for yourself.
Making goals small and structured are easier to carry long term and gives us the momentum to move on to bigger things once the smaller goals are met. But most importantly, it’s up to us to make it happy. Life happens, there’s no doubt. How we handle it and how we move forward is entirely up to us!
Thanks Dawn for sharing this very inspirational journey with us. If you have any questions for Dawn, be sure to post them below or email me at Leena@abalancedjuggle.com. Below are pictures of Dawn running and a before/after, as well as one of my little Rosie, who you all heard on the podcast!