Archive for the ‘events’ Category

Creating Sustainable Change

Lots of things happening now and up-and-coming that I wanted to let y’all know about…

First, I have a new website. You can see what’s going on at

That is where the new blog will be. Currently, the plan is to get back to blogging in late May/early June.

What’s there now? Well, you can sign up for my mailing list. The next thing in the queue to go out is a 6-part series on detoxing your house. If you’re interested, head over and put in your e-mail address. I don’t sell or share your info, so no worries there.

What’s happening now?

I just launched a fat loss mentoring program. Registration is open until tomorrow (2/13). If you’re interested in that, you can get more details and register at the new site. The three-month program will not be open for registration again until May. (If you’re on the mailing list, you’ll get an email when registration opens again.)

You can subscribe to me, Heat Dziczek, on Facebook. I share lots of articles there on healthy living.

You can follow me on Pinterest.

So, in sum:

  • blog up and running in a few more months
  • detoxing your house email series coming up
  • fat loss mentoring open now, not again for a while
  • subscribe on Facebook
  • follow on Pinterest

I hope you all are doing well!


Change is Coming!

Hello, loyal readers πŸ™‚

I haven’t been posting much here, but I have been doing a ton of writing.

Second Chance FitCenter and Change Is Possible are getting a HUGE overhaul, and I’ve been working like crazy behind the scenes, getting it ready.

Moving, changing, reorganizing, re-prioritizing, etc., etc.

It’s not a new year’s thing β€” the timing is coincidental πŸ™‚

In the mean time, if I see something and HAVE to share it, I’ll post it here, but otherwise, the only post remaining is to let you know where I’ve moved to (once it’s ready) and what’s going on that way.

If you want to read articles worth sharing that cross my path with health and fitness-related themes, please subscribe to me on Facebook β€” that’s (Sorryβ€”I don’t accept friend requests from total strangers.)

Hope to see you in the new digs in the new year! In the mean time, celebrate, reflect, plan, be safe, be happy, be healthy!

Tri for Fun

Because my most recent race was in the midst of breast cancer awareness, I didn’t post about it when it was timely.

It was my fourth triathlon, my first in San Diego.

I would love to tell you about how fun it was, but honestly, it wasn’t fun.

I raced at the end of a week of vacation (that’s how the schedule worked out β€”Β I didn’t plan it that way). My body didn’t feel good.

And the morning of the race, it was cold and raining.

All three previous races were in the Phoenix area and it was at least warm if not hot, and the skies certainly were clear. So I’m used to getting out of the water, getting on my bike, and being dry within a mile.

This time, not so much.

Because of the nature of racing (it’s exercise), once I got moving in the water, I wasn’t cold any more, but I was wet.

Anyway, it happens. Not every race is going to be a great race. That’s OK.

Compared to my previous races (and not compared to other racers), my swim time was OK, my bike time was OK, and my run time was slow slow slow, even for me.

I am, in general, a slow racer. I am completely at peace with this. I would like to make myself faster, and typically, I do, but it’s really just to beat myself. I don’t anticipate hitting the medal stand any time in the next 50 years, after which point, I might win my age group by virtue of being the only one in it πŸ˜‰

I could work to make myself more competitive, but I don’t want to. I do triathlon for fun. The amount of training that I put into it is all that I want to put into it. As soon as the training schedule becomes more rigid or time-consuming, it’s work, not play, and I don’t want to do that.

If my desire to make it work and be competitive changes, well, then I’ll change my course. Until then, it’s just a dip, a spin, and a stroll.

Do you do anything for fun where you reject others’ encouragement to be competitive?

Thanksgiving Tips

A friend was celebrating a weight loss milestone, which got me to thinking: I know a lot of people who are successfully taking weight off. I wonder how much they’ve done all together.

So I posted a Facebook query:

I have lost 15 pounds since [The Kid] was born. Another friend is celebrating a weight loss milestone. I know a few other friends who have been shedding pounds for a few months or a few years. Can we get a cumulative total here? Any of you who want to chime in (whether I’m aware of your fat loss path or not), please do!

23 people commented; 22 commented about weight loss. Achievements ranged from 10 to 91 pounds.

Cumulative total, including the 15 I’ve taken off: 726 pounds!

I hope that the timing of the post (and of this post) helps those 22 people to remember how hard they’ve worked to get where they are, and that they can enjoy a delicious meal tomorrow without consuming two days’ worth of calories at one meal.

And now, I hope you remember, too!

I have seen a smattering of posts talking about revving up, getting ready, etc. for blind overindulgence tomorrow. It’s as if people don’t feel like they’re getting their holiday’s worth if they aren’t uncomfortable and/or sick at the end of the meal.

If you “need” to wear special pants, feel bloated and disgusting, etc., then no tips to help curb overeating will help β€” you want to overeat.

I used to be like that. For a long time. I get it.

I’m also glad I’m not like that any more. Will this be the year you say, “I’m not like that any more”? The year you realize you can enjoy the meal without pain?

If you’re looking for some practical in-the-trenches tips, check out Jenn’s post here. She is in the midst of an amazing body transformation journey that is so exciting to witness!

If you’re looking for more psychological tips, read on.

The first one, actually, is the same: the day is not just about food. Surely, there will be at least one person at the dinner table who you like? Make Thanksgiving about them πŸ™‚ Seriously, though, I hope there is at least some piece of this holiday that you are looking forward to that isn’t food. If not, perhaps this is the year to come up with one. Start a new tradition.

Give thanks for your body … and then mean it by fueling it properly. Overeating β€” especially on most of the foods that are commonly available β€” is stressful for your body, in addition to the weight that is likely to creep on.

Eat mindfully. Notice how the food looks and smells. Feel it in your mouth. Notice how it tastes. Pay attention to it. You could eat three bites of something slowly in the same amount of time that you eat twice as many quickly. Slow down and savor.

Food stops tasting as good after the first couple of bites β€” our taste buds get sated. So, combining this tidbit with the previous β€” take just a few bites and really enjoy them, before the novelty of their taste wears off.

Stop when you are full. Seriously. If dinner is over and you are full, don’t eat dessert yet. Wait an hour or two or three and then have a slice of pie. Afraid the vultures will eat it all? Take a slice and hoard it until later πŸ˜‰

It will take you a long time to work off a lot of extra calories. Way longer than it will take you to consume them. Consider if it’s worth the extra workout time (or running a reasonable calorie deficit for the next week or more), if you’re looking not to gain weight.

After dinner, go for a walk. It doesn’t need to be fast and furious. This isn’t a “get the heart rate up!” kind of walk β€” just be out and moving around. And since you have planned the walk ahead of time, be mindful while you’re eating that you need to be mobile when the meal is over (not “in a while, when I can move again”). Use it as an opportunity to connect with others who go for a walk with you, or as a time to escape from the insanity for a bit.

Enjoy your meals! Enjoy the holiday! Be thankful in real, concrete ways, for whatever it is that you’re thankful for.

Curbing Holiday Weight Gain

Depending on which study you look at, Americans gain an average of one to 15 pounds over the holidays. Obviously, gaining 10 to 15 pounds is not good, especially in the span of two months. But just one pound? What harm is that?

The problem with gaining one pound (or more)Β is that most people don’t take it back off. So let’s say you start gaining a pound per season when you’re 20 but the rest of the year, you maintain. By the time you’re 40, you’ve gained 20 pounds, have a spare tire, and have increased your risk of heart disease, diabetes, and cancer.

There are some things you can do to enjoy the holidays and the treats that come inherent with the season and still not gain weight.

The most important is a shift in mindset. If you believe that you’re going to gain weight, that’s just how it is, there’s nothing you can do about it, well … I can’t help you. (“I want to do it but I can’t” falls into that same category.)

If you are already past Step 1 (above) and would like to learn more tips and tricks to avoid holiday weight gain, join a community of like-minded people who encourage and congratulate each other, then I have a program that you would be interested in

It’s calledΒ “I’m Gaining Nuttin’ for Christmas” and is all about maintenance. There are in-person groups in the Phoenix area as well as several online groups. But here’s the best part: if you have a group of people who want to do it together (you and a few friends, you and your family, you and some coworkers, you and some people from church, you and some people …. you get the idea), contact me, and we can set up a time and place for your group to do it together! This means, of course, that your group doesn’t need to all live together – we can set up an online group. And, as the organizer of the group, you get your fees waived.

Click through to go to the website for complete details and to register. The sooner you do it, the more time you have to work on it!

Home stretch (of P90X)

So I have about 10 days left of P90X.

10 days.

And guess what?

My back is out.

I pulled something on Sunday morning, writhed in pain all day, went to work on Monday and hobbled around the office. I did attempted P90X Monday morning. I did the stretching video once it became evident that I would probably do some serious damage if I continued with the plyo video.

Spent some time at Urgent Care Monday night. The doc poked and prodded down my back. When she hit the sweet spot, I yelped. Totally involuntary. Then she poked and prodded a random line of connected muscles, all the way down to my knee. Yup. It was freaking painful.

My right paraspinal nerve in inflamed, pulled, and painful as any back pain I’ve ever felt. She gave me two steroid shots in each butt cheek, Soma, and Vicodin. And a warning to “take it easy, no strain for at least three days”.

Does she not know me at all?!?!

I’m on the injured list, but I figure, my upper body feels just fine. I’m all arms and light yoga and stretching for the next few days. I can’t stop now, I’m almost done with this wretched Tony Horton and his evil X-treme ways. (haha)

I need your happy thoughts because as hard as I’m trying, I am feeling pretty discouraged.

I’ve been reading some other blogs of people who are traveling this same road. It’s inspiring but it makes me jealous and doubtful of myself all at the same time. It doesn’t help that my weight has gone up. Not for lack of trying. But it makes me question, what the hell am i doing wrong? Im eating more veggies, daily exercise, less calories, less processed. It’s really, really bothering me and it makes it super hard to stay motivated. It also makes all this work super suck.

I’m trying to keep my (stolen) motto in my head, keeping my quote taped to my mirror, and my goal in sight. I’ve come this far and I can’t turn back now, but it would be so damn easy to just throw in the towel, get some McNuggets, and blame my back.

I can not, and I will not.

Change is possible, and happiness is a choice, no matter how hard it may seem sometimes, right?

Miss Me?

Hey! Look who finally remembered that she is supposed to post on Wednesday mornings! It’s Nichol!

Dear friends,

I suck! I totally missed last Wednesday. The worst part is, I didn’t even notice until Thursday morning, sitting in the Starbucks drive-thru.

A new semester has started and with that, I have started internship. With that, I have a whole new food issue. I need to figure out my food situation. Particularly Tuesday, Wednesday, and Saturday.

School days, I leave the house at 6:30am and I don’t get home until well after 9pm. Saturday I will leave the house at 5am and not get home until after 6pm.

How do you handle that? Does anyone have a portable refrigerator/stove/oven combination? Because that would be great.

In other news, I’m about 20 days from finishing P90. And I’m very excited about the 5Ks coming up (Color Run, Neon SplashDash).

I hope to have a better update for you next week, but right now I’m typing on my phone in the middle of SWG510, while my professor lectures.

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