Have you ever allowed your circumstances to blast you off of your health and fitness plan? How about bad habits, do you fall back on them? What about excuses? Do you have any?
All three of these things almost got me today!
Work has been extremely busy and stressful lately and today almost got the best of me. It's been so crazy, that I feel like I've been stretched in all directions. Sadly there does not seem to be any end to this circumstance.
In the old days, prior to my weight loss and fitness plan, I would have handled this stress by using food to soothe my anxiety. Since I started my plan, I've learned some tools that help me handle stress better ~ Like exercise, taking time for myself, purposefully taking care of myself etc. My bad habits would have been...feel the stress, eat chocolate, feel the stress, eat other kinds of candy, feel the stress, McDonald's was the answer. Feel the stress, gave license to .... over eat anything and everything!!!
Excuses...back then, I had a zillion of them to keep me from making the right choice ~ Too tired, too stressed, I deserve to have the treats, I need this happiness ~ even if it is only for a moment.
Today, I was pushed to my limit. I had my nose to the grindstone all day and ended up working 1 1/2 hours overtime. The stress, added work hours and fatigue were the perfect recipe for me to abandon my weight loss and fitness plan. I started to feel the old bad habits begging to reappear and the excuses!! Well they were revving up in a grand scale.
I knew I needed to get to the gym, but tonight's routine would mean another 2 hours away from home. I just felt too tired to go. Then because I felt time was not on my side, I wanted something quick to eat and Mickey D's was calling my name. The battle was on and I needed to make some decisions, some choices. It could have gone either way.....
But my new habits kicked in. Not only did I get to the gym, but I had a great work out!! You know I did not even care that the gym was packed and I had to fight for the machines and weights I wanted to use. I did my full weight routine, 10 minutes on the Elliptical and 50 minutes on the Treadmill. Then I was able to get another bottle of water down and made my water intake goal for the day. Then I got home and had a healthy dinner. Calories were on target for the day. Success!!!
So even though life happens and circumstances were not the best, I did not allow those nasty old bad habits and excuses to bump me off of my plan. I stuck to it and did what I needed to do!!
I FEEL GREAT!!!
How about you? Do you ever allow life's circumstances, your old bad habits and excuses to bump you off of your plan or have you learned to push through no matter what?
Keep focused!
Monday, February 28, 2011
Sunday, February 27, 2011
Did not recognize me!!
I go to a very large church. So large, that we have 2 campus' and 6 services. I have known our Pastor for over 6 years. He usually is at our other campus, so I don't see him to often. He knows me and when I see him, he waves and says hi. Usually!
We have other connections with him and his family other than church. His daughter shares the same In-Laws as my daughter. So we've been to weddings, showers and shared holidays together as well as church functions.
Last night my Pastor and his wife were sitting behind me. When it came time to "get to know your neighbor" I turned around and smiled at him and he said, "And you are?" He said is in a sing song voice, so I replied, "I'm Joooyeeee" How are you? That flustered him a little and his wife said, "P this is Joy S"....He still did not connect who I was, but I could see some spark of recognition come to his eyes. Then she finally said, "You know N's mom".
Finally the light bulb went on and then he said, "You know I thought you looked a little familiar, what have you done to yourself? New glasses, new hair, I did not recognize you!" Then I added I've also lost over 50 pounds. That may have been a factor as well. He said, "Well I thought so."
When this happened, at first, I started to get my feelings hurt. I'm was thinking, "You've got to be kidding me, how could you know know who I am. Really?"
Then I had to calm down and remember that I had not seen him in a while. I guess I have not realized how different I may look to people. Everyone I know here in Oregon, except for family, have never seen me this thin. I too look in the mirror and really see some difference in my face. Kind of like what I'm seeing!!
So instead of feeling dejected and have hurt feelings because someone did not recognize me or acknowledge me. I'm rejoicing!!! Because I'm not the same as I used to be. I am a new creation!
How about you....Are you changing on the outside?
Keep focused!
We have other connections with him and his family other than church. His daughter shares the same In-Laws as my daughter. So we've been to weddings, showers and shared holidays together as well as church functions.
Last night my Pastor and his wife were sitting behind me. When it came time to "get to know your neighbor" I turned around and smiled at him and he said, "And you are?" He said is in a sing song voice, so I replied, "I'm Joooyeeee" How are you? That flustered him a little and his wife said, "P this is Joy S"....He still did not connect who I was, but I could see some spark of recognition come to his eyes. Then she finally said, "You know N's mom".
Finally the light bulb went on and then he said, "You know I thought you looked a little familiar, what have you done to yourself? New glasses, new hair, I did not recognize you!" Then I added I've also lost over 50 pounds. That may have been a factor as well. He said, "Well I thought so."
When this happened, at first, I started to get my feelings hurt. I'm was thinking, "You've got to be kidding me, how could you know know who I am. Really?"
Then I had to calm down and remember that I had not seen him in a while. I guess I have not realized how different I may look to people. Everyone I know here in Oregon, except for family, have never seen me this thin. I too look in the mirror and really see some difference in my face. Kind of like what I'm seeing!!
So instead of feeling dejected and have hurt feelings because someone did not recognize me or acknowledge me. I'm rejoicing!!! Because I'm not the same as I used to be. I am a new creation!
How about you....Are you changing on the outside?
Keep focused!
Wednesday, February 23, 2011
Are you working hard?
Nobody should be working my health and weight loss program harder than me!
How about you? Are you working hard?
Keep focused!
- I have a trainer....she's outlined what she wants me to do. Am I doing it to the best of my ability? Do I do it every day...do I do EVERYTHING she asks...do I work hard...do I push myself?
- I have a Bodybugg. Helps me keep track of my food and physical activity. Do I enter my food in each day...do I look at it daily to make sure I have my physical activity up ~ do I reach my activity goals daily?
- I have many food choices to make each day. Do I make the best choices I can...do I keep my calories in my range for the day...do I pick and choose the best foods that make my body feel good?
- Do I drink all of my water...take my vitamins...get enough rest & sleep?
- Am I working every day to have a great and positive attitude?
How about you? Are you working hard?
Keep focused!
Saturday, February 19, 2011
What is Stopping YOU???
I've had many opportunities given to me, that I've turned down, because of my weight. Never even explored what they could be...never thought they were possible, so I decided not to bother with them.
Why? Because I always thought, because I'm fat.....
Nobody will take me seriously....
My ideas don't matter....
I'm not worthy, so anything I do is not worthy....
I don't have value....
I don't have the energy....
BLAH...BLAH...BLAH!!!
Ever thought this way?
Anyway, as the pounds shed off of my body, I have more energy and now my eyes are open to new possibilities. And you know what, they are there!! HOWEVER.....I still find myself doing everything I can to make sure that I don't take advantage of these opportunities or strive to succeed. I certainly make sure that the opportunities go away....I close my eyes to them. I rely on my OLD excuses!
Why?
Even though I'm thinner. I still feel....That nobody will take me seriously, my ideas don't matter, I'm not worthy, I don't have value and I don't have the energy!!!
NONE OF THESE THINGS ARE TRUE!!!!!!!
Example: When I'm around people, they are drawn to me. Instead of really touching their lives in a positive way, by sharing my story, listening to them etc....I spend my time in frivolous conversations with them. I won't open up to them. I'm still hiding behind my armor or what I used to think was my armor of fat....But now, it's just plain armor. It's kind of like....Nope....I'm not letting you in!!!!
I want to write a novel. I've got one in my head. I've tried several times to get it out, but I can't figure out how to do that. My daughter has a friend who is an author. She invited me to go with her to this workshop that helps people learn how to write books (I guess they have many of these events). Anyway, I've had the email, in my "In Box" since September 2010!! To afraid to even respond. Just this past weekend, I met this author and she really encouraged me to give it a try. I promised her I would email her to find out about the next workshop. Ahem....It's the next Saturday and I still have not written to her.
Then I've had many people approach me on my blog and asked me to write guest posts. I did it once, I tried...and when I looked back at my article, no one responded. The other guests had many comments, nope, not mine. So I'm thinking why bother? I'm NO GOOD!!!! Anyway, people keep asking me to send them articles. Just the other day, I had one and I thought, OK I will try again. Do you know that I inadvertently deleted the request. Should have been able to find it in my trash can, but it is just gone. I can't find it!! See I will go to any lengths, not to put myself out there!!!
Also, I have wanted to be a mentor at my church. This is where you are matched with a person younger than you and you just kind of grow together. Anyway, I've had that application in my "In Box" since August. Just don't want to give away my time. Or give away a part of my life....Or let anybody in!!!
Love to do crafts ~ make cards, paint, cookie art etc. Once again, too afraid to really dive in.
I guess I just don't want to be criticized, rejected, or talked about in any aspect of my life, especially when it comes to something personal.
So I am stuck!
Kind of amazed that I can even write this or should I say confess this to you!
OK I am exposed. Big "FAT" scaredy cat. That's me!!
So how do I get away from achieving my dreams and goals. Focusing on the wrong stuff. I currently am the best TV watcher, game player, procrastinator in the world........I will put my time and energy into anything else but what I NEED to do for myself.
I am surprised that I've kept up on my health & fitness journey. That really is a miracle, because I have never focused on this area of my life this long.
SO I GUESS I CAN DO IT. I CAN PUT MY MIND TO SOMETHING AND GET IT DONE.
SO I BETTER GET STARTED!!!
NO MORE PROCRASTINATING!! NO MORE HIDING BEHIND ANYTHING. I AM GOING TO JUST GET OUT THERE AND DO IT!!
How about you? Are you hiding?
Keep focused!!!!!
Why? Because I always thought, because I'm fat.....
Nobody will take me seriously....
My ideas don't matter....
I'm not worthy, so anything I do is not worthy....
I don't have value....
I don't have the energy....
BLAH...BLAH...BLAH!!!
Ever thought this way?
Anyway, as the pounds shed off of my body, I have more energy and now my eyes are open to new possibilities. And you know what, they are there!! HOWEVER.....I still find myself doing everything I can to make sure that I don't take advantage of these opportunities or strive to succeed. I certainly make sure that the opportunities go away....I close my eyes to them. I rely on my OLD excuses!
Why?
Even though I'm thinner. I still feel....That nobody will take me seriously, my ideas don't matter, I'm not worthy, I don't have value and I don't have the energy!!!
NONE OF THESE THINGS ARE TRUE!!!!!!!
Example: When I'm around people, they are drawn to me. Instead of really touching their lives in a positive way, by sharing my story, listening to them etc....I spend my time in frivolous conversations with them. I won't open up to them. I'm still hiding behind my armor or what I used to think was my armor of fat....But now, it's just plain armor. It's kind of like....Nope....I'm not letting you in!!!!
I want to write a novel. I've got one in my head. I've tried several times to get it out, but I can't figure out how to do that. My daughter has a friend who is an author. She invited me to go with her to this workshop that helps people learn how to write books (I guess they have many of these events). Anyway, I've had the email, in my "In Box" since September 2010!! To afraid to even respond. Just this past weekend, I met this author and she really encouraged me to give it a try. I promised her I would email her to find out about the next workshop. Ahem....It's the next Saturday and I still have not written to her.
Then I've had many people approach me on my blog and asked me to write guest posts. I did it once, I tried...and when I looked back at my article, no one responded. The other guests had many comments, nope, not mine. So I'm thinking why bother? I'm NO GOOD!!!! Anyway, people keep asking me to send them articles. Just the other day, I had one and I thought, OK I will try again. Do you know that I inadvertently deleted the request. Should have been able to find it in my trash can, but it is just gone. I can't find it!! See I will go to any lengths, not to put myself out there!!!
Also, I have wanted to be a mentor at my church. This is where you are matched with a person younger than you and you just kind of grow together. Anyway, I've had that application in my "In Box" since August. Just don't want to give away my time. Or give away a part of my life....Or let anybody in!!!
Love to do crafts ~ make cards, paint, cookie art etc. Once again, too afraid to really dive in.
I guess I just don't want to be criticized, rejected, or talked about in any aspect of my life, especially when it comes to something personal.
So I am stuck!
Kind of amazed that I can even write this or should I say confess this to you!
OK I am exposed. Big "FAT" scaredy cat. That's me!!
So how do I get away from achieving my dreams and goals. Focusing on the wrong stuff. I currently am the best TV watcher, game player, procrastinator in the world........I will put my time and energy into anything else but what I NEED to do for myself.
I am surprised that I've kept up on my health & fitness journey. That really is a miracle, because I have never focused on this area of my life this long.
SO I GUESS I CAN DO IT. I CAN PUT MY MIND TO SOMETHING AND GET IT DONE.
SO I BETTER GET STARTED!!!
NO MORE PROCRASTINATING!! NO MORE HIDING BEHIND ANYTHING. I AM GOING TO JUST GET OUT THERE AND DO IT!!
How about you? Are you hiding?
Keep focused!!!!!
Thursday, February 17, 2011
READ LABELS
I could not wait until tonight to write this!! I have to share now ~ READ LABELS ON EVERYTHING!!!
We had a catered lunch today and they brought in packaged cookies. Big ones! During lunch I declined the cookie as I was full with my mini sandwich and baked chips. This afternoon I felt the cookies draw me to the cafe. I was really thinking about eating one.....Half of one - really I promise!!
But before I opened the package, I turned it around to take a peek at the nutritional content of this delicious snack.
Wholly smokes....It was a whoppin' 470 calories with (20%) 170 fat calories. For one cookie. Even if I only had half and it was unlikely that I could refrain from eating the whole thing, that would be 235 calories for almost nothing!!!!
So not worth it!!!
Here's where the crazy part comes in...I was thinking and I truly was..."Well it's oatmeal, how bad could it be?"
Do you know how long it would take to work of 470 calories. For me...oh about a hour and a half.
NOT WORTH IT!!!
I am currently enjoying a delicious, amazing, delightful apple ~ 80 calories.
Keep focused!
We had a catered lunch today and they brought in packaged cookies. Big ones! During lunch I declined the cookie as I was full with my mini sandwich and baked chips. This afternoon I felt the cookies draw me to the cafe. I was really thinking about eating one.....Half of one - really I promise!!
But before I opened the package, I turned it around to take a peek at the nutritional content of this delicious snack.
Wholly smokes....It was a whoppin' 470 calories with (20%) 170 fat calories. For one cookie. Even if I only had half and it was unlikely that I could refrain from eating the whole thing, that would be 235 calories for almost nothing!!!!
So not worth it!!!
Here's where the crazy part comes in...I was thinking and I truly was..."Well it's oatmeal, how bad could it be?"
Do you know how long it would take to work of 470 calories. For me...oh about a hour and a half.
NOT WORTH IT!!!
I am currently enjoying a delicious, amazing, delightful apple ~ 80 calories.
Keep focused!
Sunday, February 13, 2011
Sickness in the House
Had a crazy weekend so far. Hubby had the grandbabies Friday night while my daughter and I went to an all night women's prayer event at our church. We had a great time!
My precious grandbaby M got sick and yesterday she was worse than ever. She and her sister were here until around noon so I was unable to sleep. When they left I slept from noon to around 5:00pm. I woke up not feeling great. Then because of the weird sleep schedule I could not sleep until 2:00am.
Today I feel awful. Congested, headache, very sluggish and no energy.
Going to take some down time and rest.
Hope you are doing well. Take care and stay focused!
My precious grandbaby M got sick and yesterday she was worse than ever. She and her sister were here until around noon so I was unable to sleep. When they left I slept from noon to around 5:00pm. I woke up not feeling great. Then because of the weird sleep schedule I could not sleep until 2:00am.
Today I feel awful. Congested, headache, very sluggish and no energy.
Going to take some down time and rest.
Hope you are doing well. Take care and stay focused!
Monday, February 7, 2011
A Bunch of Red Faces...
This morning I was feeling good about myself, losing weight, feeling strong. When I got to work, I had a little meeting with another manager when our newest employee came in to ask a question. We got to chatting and after a while, he looks my way and says, "Look at those saggy little things!" It looked like he was looking right at my boobs!! After he made the comment, I look down at my boobs, my face turned red and my mouth dropped to the floor! The other manager's face was red and his eyes were as big as saucers. Then when the new employee realized what he had said. His face turned beat red and he started laughing. He then quickly explained that he was talking about the deflated birthday balloons laying in the corner of the office. LAUGH OUT LOUD!!
At first when I heard his comment, I was thinking it was a good thing...I heard the word "little" and then when I heard the word "saggy" I got all confused!! My good happy feeling for the day ~ deflated! (Sorry I had to go there)
Anyway, we had a great laugh ~ we made up and all is well. Well except for the "saggy little" birthday balloons that are all piled up on his desk chair (he's in training ~ they are waiting for him!!)
Too funny!!
All is going well!! Still super focused and on track!!
Laugh today if you can - it is therapeutic!!
Keep focused!!!
At first when I heard his comment, I was thinking it was a good thing...I heard the word "little" and then when I heard the word "saggy" I got all confused!! My good happy feeling for the day ~ deflated! (Sorry I had to go there)
Anyway, we had a great laugh ~ we made up and all is well. Well except for the "saggy little" birthday balloons that are all piled up on his desk chair (he's in training ~ they are waiting for him!!)
Too funny!!
All is going well!! Still super focused and on track!!
Laugh today if you can - it is therapeutic!!
Keep focused!!!
Sunday, February 6, 2011
Finally the scale is moving!
Last weeks focus has paid off!! Finally hit 219!!! Can't even tell you the last time I was at this weight. Feels great!!! Next milestone 215.
Have experienced a plateau since September. Got to 221...then some things happened ~was under a ton of stress, then I got an exercise over use injury (Tennis Elbow) and had to work through that. Lots of doctors visits and physical therapy. Then depression set in. Christmas with all it's stresses, parties, and indulgences was next and I did pretty well - no significant changes in my weight ~ up and down a couple of pounds. Then the Monday after Christmas I hurt my back. Fourth injury in one year. Depression really hit me!!! Then found I was up 4 pounds and holding. Hopelessness, disappointment and frustration set in. But I did not stop my plan. Just worked through it. Whined, cried and complained a little ~ OK a lot, but I kept going!!
Couple things helped me break through....
1.) All of the support I got from my hubby, family, friends and you helped so much!! So grateful to have people in my life that understand what's happening. I believe without this support I would have abandoned my weight loss and fitness journey. I mean this is why I always quit before. I just did not have enough tools to work through the ups and downs of this journey.
2.) Persevering even though I did not want to. So many days I went to the gym or worked out when I did not want to, did not feel good or just plain felt rebellious. I did it anyway. Crying through a couple of sessions with trainer and experiencing a lot of occasions where I wanted to run away!! But I just pushed through.
3.) Made some decisions to really understand how this whole thing works. Taking nutrition classes, tracking my food and really looking at the amount of food I was consuming. Started measuring and recording everything that went into my mouth.
4.) Increased the intensity of my workouts. Pushed myself to new limits for me. I found I can do more than I thought.
With spring on its way, my new focus and a little success I'm fueled to keep going. So excited!!! I am thankful to have some tools in my pocket to help me through the next rough spot. I have learned so much during this time and I am really grateful that I did not quit!!!
So whatever you are going through, even if you feel you can't, push through. Make the best choices you can each day. DO everything you can to reach success. And remember things will turn around.
Keep focused!!
Have experienced a plateau since September. Got to 221...then some things happened ~was under a ton of stress, then I got an exercise over use injury (Tennis Elbow) and had to work through that. Lots of doctors visits and physical therapy. Then depression set in. Christmas with all it's stresses, parties, and indulgences was next and I did pretty well - no significant changes in my weight ~ up and down a couple of pounds. Then the Monday after Christmas I hurt my back. Fourth injury in one year. Depression really hit me!!! Then found I was up 4 pounds and holding. Hopelessness, disappointment and frustration set in. But I did not stop my plan. Just worked through it. Whined, cried and complained a little ~ OK a lot, but I kept going!!
Couple things helped me break through....
1.) All of the support I got from my hubby, family, friends and you helped so much!! So grateful to have people in my life that understand what's happening. I believe without this support I would have abandoned my weight loss and fitness journey. I mean this is why I always quit before. I just did not have enough tools to work through the ups and downs of this journey.
2.) Persevering even though I did not want to. So many days I went to the gym or worked out when I did not want to, did not feel good or just plain felt rebellious. I did it anyway. Crying through a couple of sessions with trainer and experiencing a lot of occasions where I wanted to run away!! But I just pushed through.
3.) Made some decisions to really understand how this whole thing works. Taking nutrition classes, tracking my food and really looking at the amount of food I was consuming. Started measuring and recording everything that went into my mouth.
4.) Increased the intensity of my workouts. Pushed myself to new limits for me. I found I can do more than I thought.
With spring on its way, my new focus and a little success I'm fueled to keep going. So excited!!! I am thankful to have some tools in my pocket to help me through the next rough spot. I have learned so much during this time and I am really grateful that I did not quit!!!
So whatever you are going through, even if you feel you can't, push through. Make the best choices you can each day. DO everything you can to reach success. And remember things will turn around.
Keep focused!!
Saturday, February 5, 2011
Fun Friday!
Yesterday was a fun and focused day. Got up and put in 30 minutes on the treadmill. Really pushed it, changing the speed and incline to mix it up a little. Then it was off to work. Was fortunate enough to get off a little early to rush home. My grand babies were there!!!! We got to play for quite a while. Then I made dinner. Yummy homemade pizza. Boboli whole wheat pizza crust, homemade sauce (tomato paste, tomatoes and seasonings), a ton of veggies, a little Kielbasa Turkey and a little bit of mozzarella (lite) cheese. It was fantastic!!! Had a great food day!
Then my daughter and I hit my home gym. I did the treadmill for 20 minutes while she biked. Then we hit the weights and did a full workout, then it was squats and lunches (oh, that's funny!) I meant to say lunges...on the Bosu ball, ending with push ups and planks. We were both a sweaty mess when we were finished.
The best part was, when the workout was over, my daughter and I were just laying on my bedroom floor (had to move into that room because of space). We were talking about our workout, about health and our goals. It was a great time, just the two of us....both working toward a goal. She's just 20 pounds from goal and really fit....me....I have about 70 more to go!!
Anyway we were talking about how big I used to be. I wish I would have known then how bad off I was. For some reason I just could not see it. NOW I CAN. Geez I was huge!!! (I remember there were times, when I actually thought I was tiny. It's amazing how your mind can trick you!!!)
Anyway we had a great time together!!
The plateau busters that I shared the other day seem to be working. I'm down another pound!! Definitely losing inches, my clothes are getting big! I finally hit 220!! Can't wait to get into the teens and then.....onederland!!! Can't wait!!! Can't wait!!! Can't wait!!!
Stay focused friends. Do something today that will make you feel good and proud of your journey. Keep at it and don't quit!!! EVER!!!
Then my daughter and I hit my home gym. I did the treadmill for 20 minutes while she biked. Then we hit the weights and did a full workout, then it was squats and
The best part was, when the workout was over, my daughter and I were just laying on my bedroom floor (had to move into that room because of space). We were talking about our workout, about health and our goals. It was a great time, just the two of us....both working toward a goal. She's just 20 pounds from goal and really fit....me....I have about 70 more to go!!
Anyway we were talking about how big I used to be. I wish I would have known then how bad off I was. For some reason I just could not see it. NOW I CAN. Geez I was huge!!! (I remember there were times, when I actually thought I was tiny. It's amazing how your mind can trick you!!!)
Anyway we had a great time together!!
The plateau busters that I shared the other day seem to be working. I'm down another pound!! Definitely losing inches, my clothes are getting big! I finally hit 220!! Can't wait to get into the teens and then.....onederland!!! Can't wait!!! Can't wait!!! Can't wait!!!
Stay focused friends. Do something today that will make you feel good and proud of your journey. Keep at it and don't quit!!! EVER!!!
Thursday, February 3, 2011
The Body 2
OK I have a few minutes. Other things I learned at my nutrition class to help with plateaus, (Information obtained from a handout)
1.) Avoid foods that cause you to retain water. The first thing to evaluate is your salt intake. Also foods such as beans & dairy for some can be hard to digest. Avoid foods that give you a bloated feeling.
2.) Drink more water!!!
3.) Drop useless calories. If you are eating refined carbohydrates such as cake, candy, cookies, pretzels or chips or drinking sugary soda pop on a daily basis you are not helping yourself. These foods are packed with calories and very little nutrition.
4.) Don't avoid carbs, just shift them. You don't need to eliminate them from your diet. Aim to eat complex carbs such as whole wheat breads, pastas, potatoes, corn grains and cereals by lunchtime and then sift away from carbs after lunch and focus on eating vegetables and lean meats.
5.) Avoid night time eating. Aim to stop eating 3 hours before bedtime and you will start to see results in a short period of time.
6.) Zig-Zag Calorie Intake. Zig-zagging or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming precisely 1800 calories each day, you can mix it up. Eat 1500 calories one day and 2100 calories the next. Just keep your body guessing.
7.) Strength training. If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.
8.) Change your exercise routine. So you walk a lot? Then try jogging or swimming or cycling ~ anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise.
9.) Alter Macro-nutrient Intake. The idea is to change what you are eating. For example, if you are eating a moderate diet that is higher in cards, - then try eating less carbs and more protein. There is no need to get super technical over the whole thing. If you have a carbohydrate snack every day at the morning tea time, change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.
10.) Change Meal Frequency. If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.
I hope this helps. I will be applying these things to see if I can get jump started on more weight loss. I know I'm losing inches, my clothes are getting loose again!! YEAH!! The scale is just not moving! Well it's moving....just at a slow pace. I want to REV IT UP!!
How are you doing?
Stay focused!!!
1.) Avoid foods that cause you to retain water. The first thing to evaluate is your salt intake. Also foods such as beans & dairy for some can be hard to digest. Avoid foods that give you a bloated feeling.
2.) Drink more water!!!
3.) Drop useless calories. If you are eating refined carbohydrates such as cake, candy, cookies, pretzels or chips or drinking sugary soda pop on a daily basis you are not helping yourself. These foods are packed with calories and very little nutrition.
4.) Don't avoid carbs, just shift them. You don't need to eliminate them from your diet. Aim to eat complex carbs such as whole wheat breads, pastas, potatoes, corn grains and cereals by lunchtime and then sift away from carbs after lunch and focus on eating vegetables and lean meats.
5.) Avoid night time eating. Aim to stop eating 3 hours before bedtime and you will start to see results in a short period of time.
6.) Zig-Zag Calorie Intake. Zig-zagging or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming precisely 1800 calories each day, you can mix it up. Eat 1500 calories one day and 2100 calories the next. Just keep your body guessing.
7.) Strength training. If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.
8.) Change your exercise routine. So you walk a lot? Then try jogging or swimming or cycling ~ anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise.
9.) Alter Macro-nutrient Intake. The idea is to change what you are eating. For example, if you are eating a moderate diet that is higher in cards, - then try eating less carbs and more protein. There is no need to get super technical over the whole thing. If you have a carbohydrate snack every day at the morning tea time, change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.
10.) Change Meal Frequency. If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.
I hope this helps. I will be applying these things to see if I can get jump started on more weight loss. I know I'm losing inches, my clothes are getting loose again!! YEAH!! The scale is just not moving! Well it's moving....just at a slow pace. I want to REV IT UP!!
How are you doing?
Stay focused!!!
Wednesday, February 2, 2011
The Body
So sorry for the lack of posts and time spending reading blogs...But I've been spending a lot of time focusing on my health. For the past year, I have spent a lot of time in the gym exercising. To the point of days where it's hard for me to even move. Good thing? Yeah!
But I've spent less time on my food. Yeah I keep my calories in check, for the most part, but I have really started looking at what "KIND" of food I use to fuel my body.
My body is at a stand still. I am going down, but it's at a snails pace. I have realized, the stall is, mostly due to inconsistency in what I eat and I've realized that I'm not optimizing my time in the gym.
Last night I took another nutrition class and I am finally "HEARING" what I need to hear.
First of all, sleep is very important for me. Especially because of the Hemi Facial Spasms, I need to get my rest. Not just rest but a good nights sleep. So I have been making myself get to bed by 10pm. Last night, I was faithful and today I feel fueled and ready to go. I was awake at 4:30am and ready to get up. AMAZING.
I also heard that I need to fuel my body before and after exercise. Usually I get up and go right to the treadmill. No food...no water. And of course I work hard, but it almost kills me. This morning, I got up and had a 1/2 of a banana and a teaspoon of peanut butter. Also working on my first 32 oz of water. Waiting until 5am to get on the treadmill, don't want to disrupt the whole house. So we will see how it goes.
Other things I learned. Optimize everything. For me I love oatmeal in the morning. Of course, I have to have it sweet. So instead of brown sugar, I can use Stevia sweetener or Agave Nectar. I get what I want, the sweetness, but not the added calories. I would love to omit the milk, not a big fan of it, but I have to remember, I need protein. Got to get smart about this stuff.
Other things.....I use most of my calories by 3:00pm, leaving about 300 calories for dinner. It's doable, but usually I have another work out in the evening, so I usually have an apple and string cheese. After that, it gives my very little calories left. Some days I'm over 100 - 200 calories or sometimes more because I get too hungry. So I will be rethinking my daily foods. More to come on this......
Anyway, there was a lot more to the class. But I am learning that I must keep time management in my day. So right now, I'm going to sign off and get my workout done. I will share more of what I learned as time goes on.
Here's to a successful day!!
Keep focused!!!!
But I've spent less time on my food. Yeah I keep my calories in check, for the most part, but I have really started looking at what "KIND" of food I use to fuel my body.
My body is at a stand still. I am going down, but it's at a snails pace. I have realized, the stall is, mostly due to inconsistency in what I eat and I've realized that I'm not optimizing my time in the gym.
Last night I took another nutrition class and I am finally "HEARING" what I need to hear.
First of all, sleep is very important for me. Especially because of the Hemi Facial Spasms, I need to get my rest. Not just rest but a good nights sleep. So I have been making myself get to bed by 10pm. Last night, I was faithful and today I feel fueled and ready to go. I was awake at 4:30am and ready to get up. AMAZING.
I also heard that I need to fuel my body before and after exercise. Usually I get up and go right to the treadmill. No food...no water. And of course I work hard, but it almost kills me. This morning, I got up and had a 1/2 of a banana and a teaspoon of peanut butter. Also working on my first 32 oz of water. Waiting until 5am to get on the treadmill, don't want to disrupt the whole house. So we will see how it goes.
Other things I learned. Optimize everything. For me I love oatmeal in the morning. Of course, I have to have it sweet. So instead of brown sugar, I can use Stevia sweetener or Agave Nectar. I get what I want, the sweetness, but not the added calories. I would love to omit the milk, not a big fan of it, but I have to remember, I need protein. Got to get smart about this stuff.
Other things.....I use most of my calories by 3:00pm, leaving about 300 calories for dinner. It's doable, but usually I have another work out in the evening, so I usually have an apple and string cheese. After that, it gives my very little calories left. Some days I'm over 100 - 200 calories or sometimes more because I get too hungry. So I will be rethinking my daily foods. More to come on this......
Anyway, there was a lot more to the class. But I am learning that I must keep time management in my day. So right now, I'm going to sign off and get my workout done. I will share more of what I learned as time goes on.
Here's to a successful day!!
Keep focused!!!!
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