The Waiting Game- Trusting for an Outcome When it Seems Like it Will Never Arrive

Most people don't find pleasure in waiting for something in life. Let's be honest, most of us quickly grow impatient as we stand in grocery stores lines or when we hear that annoying voice recording played over the phone as we wait for an operator to answer our call. These everyday life situations can definitely be annoying.  But if such trivial things as these can get under our skin, what about when you are waiting for something that carries a much heavier significance in your life? On any journey in life; whether it be to lose weight, reach a personal goal, find true love or land your dream job, waiting will inevitably be involved. As frustrating as the process of waiting can be to endure, it's important we shift our perspective about waiting and acknowledge that there are different seasons we will go through in life and waiting is one of them. I'm sure you may have heard the popular 1965 song by The Byrds', "Turn, Turn, Turn" which is based on the book of Ecclesiastes' observations that in life there is a time and season for everything.  We will endure some seasons that are difficult and filled with heartache, suffering, trial, labor, and hard work and we will also endure jubilant seasons filled with love, prosperity, joy, harvest, and celebration. 

Anytime we set a goal in our life and want to make changes to cultivate that goal, we need to realize that change is a process. We want the change in our life but we really don’t want to endure the process that is required for the change to take place. When you sow a seed, there is a necessary period of waiting when the seed is cultivated, when it slowly grows each day, until eventually it is fully matured and ready for harvest.  Seasons can last longer than we desire.  We live in a culture where almost everything is instant- we have instant food, instant messaging, instant information at our fingertips and because of this we’ve become accustomed to not having to wait for anything. Let's be honest, nobody likes to stand in line or wait to get something they want. But as much as waiting sucks, there is a purpose for it- it develops your character. Traits such as patience, perseverance, and becoming a hard worker are results of pressing through unfruitful seasons towards your goals until you reach your season of harvest.  Faith is defined as, "the strong belief or trust in someone or something"(Merriam-Webster).  When we are in a season of waiting, our faith is cultivated and grown and also highly likely to be tested as we patiently persist in trying to achieve our goal.   It's important to never lose our faith and get discouraged.  It may seem like your harvest time is never going to arrive but don't lose sight of the fact that there are some things in life that are worth waiting for, worth suffering for, worth putting up the fight for!  Don’t give up my friend, learn to embrace and appreciate your seasons of waiting and continue to cultivate the seeds that you've sown, for in due time, you will reap the harvest!

Waiting for something you want so badly can be an incredibly painful process. You may begin to question and doubt yourself.  You'll find yourself wondering if you will ever cross your finish line or if this is even worth staying the course for.  The mind loves to mess with you when you’re in a season of waiting. When you are weary from a long season of waiting, thoughts of doubt, fear, and lies will begin creeping in and if you don’t quickly address them, you may begin to agree with these destructive thoughts, which will likely derail you off the path to reaching your goal. Take a stand against these destructive thoughts- your goal IS worth fighting for. You WILL get there eventually if you stay the course.  So how do we stay encouraged in seasons of waiting? How do we stand once again after being knocked down countless times?  How to we press on in times of trial?

• Trust the process and keep the faith- You will indeed one day reap all the seeds that you have sown!
• Stay the course- take time and review your goals and your plan of action to achieve them. Stick to the plan and stay the course, even when it doesn't look or feel like progress is being made!
• Take time to look at how far you’ve already come! Be proud of all that you’ve already accomplished! Even if you're not where you want to be, be thankful that you're not where you used to be! 
• Change your attitude towards the process of waiting- learn to appreciate the process. Acknowledge that with every good seed you plant and with each day that you tend and cultivate that seed, you are one day closer to your harvest season!

A Smarter Approach to Weight Loss- The Beginner's Guide to Macros

When it to comes to losing weight, many people stick to the old school method of counting calories.  I'm sure you've heard the logic behind the whole “calories in vs. calories out” method.  It seems rational that if you consume less calories daily than the amount of calories you burn, that a weight loss would occur. The flaw in this rationale, is that all calories are not created equal.  Yes my friends, I hate to be the bearer of bad news, but 300 calories consumed from candy bars is not the same as 300 calories consumed from lean protein and vegetables.  Different types of foods and nutrients are processed differently by our bodies.  For example, as I discussed previously in the post, The Key Ingredient to Losing Weight, there is the thermogenic effect (the amount of calories our bodies burn to process/digest a food) which varies on the type of nutrient being consumed.  Our bodies burn the most calories digesting protein.  Since not all calories are created equal and are utilized by our bodies differently, it makes sense then to monitor the main nutrients we are consuming instead of placing our focus on just the overall calorie intake number.  Furthermore, through monitoring the macronutrients that we consume, we have the capability to tailor the amount of each nutrient we should consume based on our body’s individual needs and to assist us to reach our desired goals (building muscle, fat loss, athletic performance, etc.).  So what exactly is a macronutrient and how can you get started?

Macros Defined

Every food you consume can be broken down based on the macronutrients (macros for short) that it is made of. There are 3 macronutrients- protein, carbohydrates, and fats, and each of these nutrients provide the body everything it needs to function and develop properly. Macronutrients are the main components within our diet and they each contribute differently to the proper functioning of our body.

Protein: Protein is the building blocks within our bodies, responsible for building, repairing and maintaining body cells and tissues.

Carbohydrates: Carbohydrates are the body’s preferred source of energy.  When we eat carbohydrates they are converted to glucose which our body then uses to fuel the cells throughout our body.

Fats: Fat is the body’s protection source providing things such as insulation for protecting our organs and temperature regulation within the body.  Fat also assists with cellular growth and plays a role in the body’s ability to absorb vitamins and minerals.

Getting Started With Macros

When you begin counting macros, the first thing you will need to determine is your ideal macro ratio intake that will help you reach the desired goal you have for your body.  Since each macronutrient functions differently within the body, more or less of each macronutrient will need to be consumed depending on the desired goal at hand.  For example, if your goal is to lose weight, you will need an ample amount of protein which will help you build and maintain muscle and also keep you full throughout the day.  On the other hand, if you are an athlete or training for a marathon, your body will need more carbohydrates to provide the proper energy required for your lengthy workouts.   When it comes to determining your macros, I suggest following what I refer to as the simplified version of macro counting which focuses on hitting a daily goal percentage for each macro nutrient versus the method of macro counting which focuses on having an exact gram number requirement for each macro and aiming at reaching that exact gram number daily.  Focusing on macronutrient percentages instead of focusing on exact gram numbers allows the freedom for your daily calories to fluctuate, while still having the capability to stay within your macro goals. It’s highly unlikely that you eat the exact same number of calories everyday and actually if you do that your body will adapt to it quickly, making that method of eating highly ineffective.  It makes sense to eat a different amount of calories based on your body’s specific needs for each day.  For example, on a day when you are doing an intense workout or lifting heavy weights, you will need more calories to fuel your workout and help your body recover and on a day when you are not working out at all your body will need less calories to function.  So how do you determine the right macro ratio to reach your desired goals?  Let me preface these recommendations by saying that macros are very much a trial and error process.   You may need to adjust your percentages based on how your body responds and everyone’s body functions differently, so what may work for one may not work for another. 

Goals                  Macro Ratio

Fat Loss:                      Protein-40-50%, Carbs-30-40%, Fats-20-30%
Building Muscle:         Protein-30%, Carbs-40%, Fats-30%
Athletic Performance: Protein-15-30%, Carbs-40-60%, Fats-15-30%

When it comes to getting starting with counting macros, there are a couple of great tools that will make the process much simpler.  

• A food tracker app- In my previous post, The Importance of Food Journals, I discussed that research shows that tracking your food intake increases your weight loss success.  Many food tracker apps, such as My Fitness Pal, are very user-friendly and enable you to monitor your daily macro intake.  You can enter in your goal macro ratios with my fitness pal, which makes monitoring your macros much easier to manage than trying to track them yourself. To input your macronutrient goals in the my fitness pal app, follow the following instructions, My Fitness Pal Macro Instructions
• A Food scale- In my previous post, The Game Changing Kitchen Gadget That Will Help You Lose Weight, I stressed that using a food scale to measure your food is a game changer when it comes to weight loss.  Accuracy is very important when it comes to monitoring your macros.  Having an accurate measurement of your food will ensure that you are not over or underestimating on a particular macro and skewing your percentages. 

Jump Start Your Weight Loss with These Simple Steps for Beginning a Healthy Lifestyle!

Photo: Truly Blessed Photo

You want to change yourself and have made the decision to start living a healthier lifestyle, but perhaps you are feeling completely overwhelmed and are unsure where to even begin or what step you should take first.  My friend, let me assure you that you are not alone in having this feeling, it is a common response to be a little overwhelmed at the start of a weight loss journey and the more weight you have to lose, the more overwhelmed you may feel! I remember beginning my journey and the thought of losing the amount of weight I needed to lose seemed nearly impossible and incredibly overwhelming!  But take comfort in the truth that no matter how much weight you have to lose, everyone has to take that first step and begin somewhere and the fact that you've already decided to make a change in your life is already a step in the right direction!  So whether you have 5 pounds or 100 pounds to lose- following these simple steps will help to jump start your journey to successfully implementing a healthy lifestyle! 

1. Access the current situation: Before you make any changes, it's a good idea to take a few minutes and assess your current situation.  Weigh yourself and take measurements of your body and write them down. These are great tools to use through out your journey for gauging your success.  Lastly, I know you may hate it but take some before pictures of yourself, you will appreciate them down the road, I promise!
2. Write goals: Knowing exactly what it is you are wanting to accomplish on your journey is important, as it can be used as a tool to keep you focused through out your journey. It is beneficial to set both short term and long term goals that you would like to accomplish.  I've outlined how to do this in my previous post The Battle Plan-Preparation for Your Weight Loss Journey
3. Shift your mindset: Transform the negative thought patterns you may have regarding "diets". What you are starting is not a "diet" but rather a lifelong healthy lifestyle.  There are no quick fixes for weight loss! Diets don't work and statistics suggest that they have upwards of a 90-95% failure rate and do not deliver the permanent results you desire. It's crucial for you to change your thinking about eating healthy as a lifestyle, not a temporary diet.
4. Plan: Take a look at the week ahead of you and make plans for how you will incorporate your new lifestyle.  Plan when you will fit exercise into your day and what you will need to do to in order to eat healthy. For example, if you know you will have 3 nights where you will not be at home for dinner, make a game plan to prep some healthy meals to take with you.
5. Raid your refrigerator and cupboards: Go on an epic quest to de-junk your refrigerator and cupboards, getting rid of the foods that are unhealthy and potentially hazardous to your new lifestyle. Give away the food to a skinny friend or throw it away, but it needs to go!
6. Grocery shop: After you've raided your cupboard and fridge of all the junk, you are ready to fill it up again with all the healthy essentials you will need to successfully begin eating healthy! If you are ready to lose weight, I've outlined what foods to focus on in my previous post What to eat to lose weight and build muscle and if you want to begin meal prepping I've complied a list of what you will need to get started in my previous post Stocking Your Kitchen for Success
7. Gradually make changes: When you begin your journey it's easy to be all gung ho and go all in too quickly. This mentality usually ends up backfiring on you because you get burned out quickly and fill deprived. Instead of going all in straight away, I recommend focusing on one to two changes at a time to ensure that they become habits in your life.

The Selfie Sabotage- It's Time to Change Your Life Lens!

Login to your favorite social media outlet and you're likely to have a feed inundated with "selfies" of your friends enjoying their lives. Selfies give us the opportunity to view others experiencing life in the moment-vacations, restaurants, concerts, etc. all shown through a first person point of view. Generally, selfies are lighthearted and enjoyable for friends to view.  However, I'm sure you may have that "one friend" who has taken their selfies to a whole new level, with pictures taken in every imaginable situation and location possible, many of which you would never have the slightest desire to see! The trend of selfies doesn't seem to be dying out anytime soon.  In fact, a recent study conducted by USA Today, estimated that over 1 million selfies are taken and posted to social media accounts every day! While selfies have allowed us to experience life through another's eyes, they also at the same time, have begun to bring about a societal shift for us to tend to focus only on our "selfie".   When we are on our journey to improving ourselves, it's easy to view life exclusively through the "selfie lens".  It makes logical sense that as we are working hard towards losing weight, training for a marathon, or trying to break a personal record on a lift, that we can be so intently focused on accomplishing that goal, that what is going on around us holds little significance.  Furthermore, it logically follows that with each step of progress we make towards our goal, we’re thrilled and want to share it with our friends.  While our intentions may be of the purest of motives, there seems to be a fine line in which “selfies” depicting our everyday progress can cross over into what becomes a quest of self-exaltation and seeking praise from others for our efforts.  The truth is that your hard work should speak for itself, results speak so much louder than any cheesy gym selfie ever will. 

It’s important to guard ourselves from not falling into the trap of seeking the approval or praise from others on our journey to self-improvement and to always try to remain humble.   Matthew 23:12, "for those who exalt themselves will be humbled, and those who humble themselves will be exalted".  I’m not suggesting you should never share your success with others, you should!  It’s important to celebrate your accomplishments and you have a right to be applauded!  What I am proposing to you is that if you take a quick glance at your social media accounts and you have more selfies than a Kardashian, then you may want to evaluate the motives behind your selfies. My friends, if you have fallen into the snare of seeking the approval and praise of others, you will never be satisfied on your journey.  No amount of “likes” on all those selfies you post will never be enough to fulfill that inner void which you seek to be fulfilled.  If you are working towards improving yourself, the applause of others should not be needed in order for you to continue making progress towards your goals.  The misfortune of living life with the “selfie lens” is that you are so focused on yourself and what others think of you that you completely miss the opportunity of speaking life into the dreams and goals of others. 

When you widen the lens from which you view life, you will begin to experience the most beautiful moments in life that will bring much greater inner satisfaction than you could ever create and accomplish through your own ability.  Being a part of others journeys- encouraging them, inspiring them, building them up, seeing them reach their goals- this is what life is about my friends.  You want to live life to its fullest?  Widen your lens, look around you and see who you can encourage, motivate, inspire, who you can speak life into and build up.  Look around my friends!  You're surrounded by people who are fighting battles you could never imagine and they could use some encouragement! See that elderly man who just pushed his walker across the gym floor over to the weights and nailed out a set of bicep curls? Tell him that he’s inspiring you.  See that overweight girl drenched in sweat, looking like she could pass out at any moment but is still fighting through her workout? Tell her that she is doing a great job and to keep up the hard work. You could be the very reason someone doesn’t give up on their journey. You could be the one one to give someone the hope that they need to continue fighting their battle.  Words of encouragement spoken to others are so much more motivating than any picture of your smelly fish and brown rice prep meal or selfie of you flexing your bicep pump in the gym mirror will ever be. You see life isn’t about your “selfie” and the sooner you make this realization, the sweeter and more satisfying your journey will become.  When you view life through the lens of love, you will see there is a much wider perspective to be observed than just your own.  You’re part of a community unified in the fact that we are all on a journey and that while our goals and destinations may each be unique, there is a common longing in each of us to be encouraged and supported while on that journey.  So today my friends, I encourage you to change the lens from which you may have been viewing life, you have nothing to lose and everything to gain.