....Lynsey!
Congrats to all of you who have worked hard this week and accomplished a lot! I know from our mid-week chats, many of you took on the water challenge and have been using the bathroom worse than a pregnant woman! Congrats to Nancy, Stevie, Lynda, Emilee, Rachelle, Christina for increasing their water intake throughout the entire week! (I really hope I didn't miss anyone, but if so, please let me know so I can give you a shout out!)
Next CHALLENGE: Consume only WATER to drink (or skim/1% milk), which means no soda pop, juice, teas, coffee, or alcohol. (Note: if you drink a protein shake post workout, you can still have one). Are you up for the challenge?!?! If so, let me know at your next weigh-in so I can give you a shout out!
Rankings:
1. Lynsey: 1.89%
2. Kari: 1.66%
3. Nancy: 1.33%
4. Emilee: 1.32%
5. Reenie: .89%
6. Kassie: .84%
7. Adam: .83%
8. Nikki: .82%
9. Rachelle: .76%
10. Christina: .62%
11. Melissa: .51%
12. Lynda: 0%
13. Tom: +.32
14. Stevie: +.48%
15. Amy: ?!?!
**Note: Final weigh-in winner must submit a picture of their weigh-in to me to claim the winnings; since this is on the honor system, we will need verification at the end**
Ultimately, I asked myself this morning, WHY? WHY did I start this? I had my feelings hurt this morning. However, my answer was simply this, I wanted to help others, along with myself. I encourage you all to continue on this journey of weight loss, no one said that this was going to be easy. It's my role on this side to do nothing but encourage and motivate you to set some goals. It's a hard road, but I feel we all have the support from each other. We are all leading very busy lives, two people are working full time jobs, getting their masters, married and trying to juggle everyday relationships....but what I have to say is...no matter what "hat" you're wearing...know the "one hat" that is meant for you to be a bit selfish and take time for you...that's most important hat to wear. This contest is about taking charge of your life and I'm here to help you. Many of you continue to thank me daily, some of you suggested I take a cut in the next round for all the time I've put forth....but no! The reward is, you. You losing weight. You losing inches. You taking charge of your life. You helping me. And, with that, that is enough of a reward for me.
Finally, I have received all the votes regarding the weigh ins. I left this up to voting again, as this is a contest designed for you. I'm not any better than any of you. I'm in the same boat, longing to shed some unwanted weight. So, from here on out, I ask that everyone submit their weight to me no later than 5pm EST on Saturdays. From the votings, I know people have had other people log onto their facebook account so they could properly weigh-in on time...people have sent me a text to weigh in. So, it was suggested to me, which I think is fair (but open for discussion) that anyone who weighs in past 5:00pm EST for that week their weight loss will not count...for this, people will still be able to work hard the following week and have their weight count.
Drum roll please.... so far as a group we have all lost a combined total of: 134lbs!!!
Sunday, January 31, 2010
Weigh-In
Hello all,
I'm still awaiting some weigh-ins (approximately six people) who still haven't submitted their weight loss for this past week....which really puts me in a bind...so, we need a vote from those that did weigh-in...you can vote by sending it to my e-mail or facebook so not all see...should the people who didn't weigh in be eliminated from "the pot"? I am torn, because in the rules it says "MUST weigh in on Saturday"...although, I'm seeing progress and know that I'm helping people, and would hate to eliminate them and they not continue on with their successes....so I'm leaving this in your hands. Please VOTE by Monday by 10:00am EST(only those who weighed in on time).
**From this point onward, EVERYONE MUST weigh in by 5:00 EST on Saturdays. The ultimate winner, must submit a picture of their scale on the final weigh-in to win "the pot"**
I'm still awaiting some weigh-ins (approximately six people) who still haven't submitted their weight loss for this past week....which really puts me in a bind...so, we need a vote from those that did weigh-in...you can vote by sending it to my e-mail or facebook so not all see...should the people who didn't weigh in be eliminated from "the pot"? I am torn, because in the rules it says "MUST weigh in on Saturday"...although, I'm seeing progress and know that I'm helping people, and would hate to eliminate them and they not continue on with their successes....so I'm leaving this in your hands. Please VOTE by Monday by 10:00am EST(only those who weighed in on time).
**From this point onward, EVERYONE MUST weigh in by 5:00 EST on Saturdays. The ultimate winner, must submit a picture of their scale on the final weigh-in to win "the pot"**
Friday, January 29, 2010
Last Chance Workout!
It's Friday & time for the LAST CHANCE WORKOUT!
Remember, get to the gym, put in a workout video, be pushed to go that extra mile. Speaking of the "extra mile", short story. I went to the gym yesterday and set a goal to run 4 miles. I had to wait for treadmill, so I did the elliptical for 12 minutes...then I did 3 miles, and just HAD to get off the machine. So, I was upset with myself, so I said, "fine, since you didn't do your set plan, you must get on the stepper (which I really think was sent straight from the devil) for five minutes". I had to actually STOP at 4:30 to breathe...then finish my 30 seconds. I got off the stepper and saw ALL the treadmills were open. I wasn't thrilled at how I didn't accomplish what I sent out to do and I still needed to burn an additional 60 calories; so back to the treadmill I went...and I got all 4 miles done yesterday. Yay! Push yourself!
I saw this quote today and hope that will will push you on this last chance workout "Today before you complain about life - Think of someone who went too early to heaven."
Make it a good day!
Remember, get to the gym, put in a workout video, be pushed to go that extra mile. Speaking of the "extra mile", short story. I went to the gym yesterday and set a goal to run 4 miles. I had to wait for treadmill, so I did the elliptical for 12 minutes...then I did 3 miles, and just HAD to get off the machine. So, I was upset with myself, so I said, "fine, since you didn't do your set plan, you must get on the stepper (which I really think was sent straight from the devil) for five minutes". I had to actually STOP at 4:30 to breathe...then finish my 30 seconds. I got off the stepper and saw ALL the treadmills were open. I wasn't thrilled at how I didn't accomplish what I sent out to do and I still needed to burn an additional 60 calories; so back to the treadmill I went...and I got all 4 miles done yesterday. Yay! Push yourself!
I saw this quote today and hope that will will push you on this last chance workout "Today before you complain about life - Think of someone who went too early to heaven."
Make it a good day!
Wednesday, January 27, 2010
Biggest Loser quotes
I heard these two quotes from last nights episode and thought I would share them with the group....as well as ask you, what quotes do you live by? What would be a good quote to put on your treadmill to push yourself that extra step....
~"Don't get lost in the proicess, get lost in the successes" Shay
~"If you aren't failing, you aren't trying enough" Jillian
We are two days from the weigh in, let's step it up, push ourselves as much as we can, because you deserve this. I know there are so many stressors out there, as well as time consumers but remember,.....swimsuit season is almost here and think about how far you will be towards your goal come then...this is not the time to sit back and think "oh, I can't do this" because you can! Keep your chin up!
~"Don't get lost in the proicess, get lost in the successes" Shay
~"If you aren't failing, you aren't trying enough" Jillian
We are two days from the weigh in, let's step it up, push ourselves as much as we can, because you deserve this. I know there are so many stressors out there, as well as time consumers but remember,.....swimsuit season is almost here and think about how far you will be towards your goal come then...this is not the time to sit back and think "oh, I can't do this" because you can! Keep your chin up!
Tuesday, January 26, 2010
...whoa, I'm feeling it!
So, it's hit....and it's hitting hard! I'm losing motivation. Yesterday, the last Monday of January is claimed to be the most depressing day of the year. After the holiday hussle and bussle, and setting into nothing but gloomy skies, it's a frustrating time....let alone for all of us who are busting our butts, drinking lots of water, and for what...numbers not changing...as quick as we would like!!!
BUT, rested assured, knowing that I have all of you working hard, striving for a more then 1% weight loss for the week, I'm pushing myself as much as I can. But, it's sad to say, the front desk employee said as I was walking out, "Did they have to come get you because of Connor?" I said, "No, I just had a short workout today"...thats proof that even the front desk employee, of whom I don't know, is keeping me accountable! So, I guess it's time to push myself...off to put the 30 day shred in. Work hard for me today, drink lots of water (half your body weight in ounces)...and think of where we will be in six short months!
BUT, rested assured, knowing that I have all of you working hard, striving for a more then 1% weight loss for the week, I'm pushing myself as much as I can. But, it's sad to say, the front desk employee said as I was walking out, "Did they have to come get you because of Connor?" I said, "No, I just had a short workout today"...thats proof that even the front desk employee, of whom I don't know, is keeping me accountable! So, I guess it's time to push myself...off to put the 30 day shred in. Work hard for me today, drink lots of water (half your body weight in ounces)...and think of where we will be in six short months!
Monday, January 25, 2010
30 healthy snacks!
In yesterday's post, I mentioned calories....yes, they indeed to add up quickly. I thought today, I would look up some snacks, so you can keep that metabolism going throughout the day! Enjoy!!!
Craving salty?
•5 olives (any kind) (45 calories)
•1 small Martin's pretzel (50 calories)
•2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
•1/4 cup hummus, 3 carrot sticks (80 calories)
•1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
•One 1-oz package tuna jerky (90 calories)
•1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
•1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
•15 Eden's Nori Maki Crackers rice crackers (110 calories)
•1 cup unshelled edamame (120 calories)
•50 Eden's Vegetable Chips (130 calories)
•One 1-oz package of Planters NUT-trition almonds (130 calories)
•1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
•1/2 cup pumpkin seeds in shell (143 calories)
•2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
•1 Subway Turkey Breast Wrap (190 calories)
Craving sweet?
•1 package Original Apple Nature Valley Fruit Crisps (50 calories)
•1 packet O'Coco's Mocha cookies (90 calories)
•1 Jelly Belly 100-calorie pack (100 calories)
•One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
•One 100-calorie Balance Bar (100 calories)
•1 Starbucks Mocha Frappuccino bar (120 calories)
•1 package Back to Nature Honey Graham Sticks (120 calories)
•1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
•2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)
•1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
•24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
•Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
•1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
•1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)
Source: self.com
Craving salty?
•5 olives (any kind) (45 calories)
•1 small Martin's pretzel (50 calories)
•2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
•1/4 cup hummus, 3 carrot sticks (80 calories)
•1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
•One 1-oz package tuna jerky (90 calories)
•1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
•1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
•15 Eden's Nori Maki Crackers rice crackers (110 calories)
•1 cup unshelled edamame (120 calories)
•50 Eden's Vegetable Chips (130 calories)
•One 1-oz package of Planters NUT-trition almonds (130 calories)
•1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
•1/2 cup pumpkin seeds in shell (143 calories)
•2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
•1 Subway Turkey Breast Wrap (190 calories)
Craving sweet?
•1 package Original Apple Nature Valley Fruit Crisps (50 calories)
•1 packet O'Coco's Mocha cookies (90 calories)
•1 Jelly Belly 100-calorie pack (100 calories)
•One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
•One 100-calorie Balance Bar (100 calories)
•1 Starbucks Mocha Frappuccino bar (120 calories)
•1 package Back to Nature Honey Graham Sticks (120 calories)
•1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
•2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)
•1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
•24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
•Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
•1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
•1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)
Source: self.com
Sunday, January 24, 2010
Biggest LOSER of the week is....
...Nikki!!!
Okay all, I need to kick your butts....this less then 1% of your body mass lost is not going to happen this next week...week two is one thing, but we need to really step up and CHANGE our lives! This is OUR workouts, OUR life, and WE are the only ones to take action, got it! Really, a lot of you are teetering on a "tens"....are you afraid to get to the next bracket of tens? You deserve this, you all signed up for me to help motivate you so, here I am. Do you need me to review what your eating? Your workouts? I'm here to help you! I hope that next week we are above 1% for weight lost; and those that are teetering, I hope you make it into the next bracket- push yourself hard this week. Congrats to Nikki, Lynsey, Nancy & Melissa for losing above 1% this week! Remember in week one, when I asked you to set a goal for this. At the end of this week, we will be half way done with this round...will you be half way at your goal for the eight weeks?
CHALLENGE: This week I challenge you to drink HALF your body weight in ounces of water, everyday! Yes, you will be going to the bathroom a lot. Anyone who does this, must tell me they did along with their next weigh in for recognition.
Week 3 weigh-in!
1. Nikki 2.01%
2. Lynsey 1.45%
3. Nancy 1.14%
4. Melissa 1.01%
5. Reenie: .884%
6. Kassie: .840%
7. Adam: .831%
8. Rachelle: .750%
9. Emilee: .529%
10. Lynda: .497%
11. Stevie: .375%
12. Tom: .326%
13.Amy: .282%
14. Christina: .125%
15. Kari: +.815
**The ultimate winner, MUST take a picture of their scale to show me their weight, at the conclusion of this session, as this is all based on the honor system**
Also, I would like to talk about calories. As we know, weight loss is eating less, and moving more. But, where should you be for your caloric intake, based on how often you are on your feet throughout the day- are you eating too much? or too little? Here is a site about how many calories you will need as well as calculators that can be used. This site is very overwhelming, so if you have any questions, please feel free to ask.
Finally, I need a "shout out" on a voting poll; please let me know whether you would like to participate or not again with doing our version of 'The Biggest Loser'. Since we are just about half way over with this, I want to know, shall we do this again for another round? If so, we could try to get "the pot" bigger with more people by starting now! VOTE NOW by leaving a comment.
Okay all, I need to kick your butts....this less then 1% of your body mass lost is not going to happen this next week...week two is one thing, but we need to really step up and CHANGE our lives! This is OUR workouts, OUR life, and WE are the only ones to take action, got it! Really, a lot of you are teetering on a "tens"....are you afraid to get to the next bracket of tens? You deserve this, you all signed up for me to help motivate you so, here I am. Do you need me to review what your eating? Your workouts? I'm here to help you! I hope that next week we are above 1% for weight lost; and those that are teetering, I hope you make it into the next bracket- push yourself hard this week. Congrats to Nikki, Lynsey, Nancy & Melissa for losing above 1% this week! Remember in week one, when I asked you to set a goal for this. At the end of this week, we will be half way done with this round...will you be half way at your goal for the eight weeks?
CHALLENGE: This week I challenge you to drink HALF your body weight in ounces of water, everyday! Yes, you will be going to the bathroom a lot. Anyone who does this, must tell me they did along with their next weigh in for recognition.
Week 3 weigh-in!
1. Nikki 2.01%
2. Lynsey 1.45%
3. Nancy 1.14%
4. Melissa 1.01%
5. Reenie: .884%
6. Kassie: .840%
7. Adam: .831%
8. Rachelle: .750%
9. Emilee: .529%
10. Lynda: .497%
11. Stevie: .375%
12. Tom: .326%
13.Amy: .282%
14. Christina: .125%
15. Kari: +.815
**The ultimate winner, MUST take a picture of their scale to show me their weight, at the conclusion of this session, as this is all based on the honor system**
Also, I would like to talk about calories. As we know, weight loss is eating less, and moving more. But, where should you be for your caloric intake, based on how often you are on your feet throughout the day- are you eating too much? or too little? Here is a site about how many calories you will need as well as calculators that can be used. This site is very overwhelming, so if you have any questions, please feel free to ask.
Finally, I need a "shout out" on a voting poll; please let me know whether you would like to participate or not again with doing our version of 'The Biggest Loser'. Since we are just about half way over with this, I want to know, shall we do this again for another round? If so, we could try to get "the pot" bigger with more people by starting now! VOTE NOW by leaving a comment.
Saturday, January 23, 2010
Vitameatavegamin
Hello all!!! Have you taken your vitamins lately?!?!? Today, I went to the store and bought some vitamins (missing from picture: Multivitamin which was upstairs!) As well as a little organizer to make sure I remember each day! I'm not sure if you all know that I no longer eat meat, so I need to be sure I am supplementing and getting all the vitamins that my body needs. I think this is a lot...which was recommended to me by someone who hasn't eaten meat in 7 years. Wish me luck; some of these pills are HUGE! 
And, for kicks and giggles...enjoy this little video (which for some reason, I can't post the video, so here is the link!)
Friday, January 22, 2010
Self Esteem
Hello all!!
I'm sorry for the lack of blogs this week, with my Dad being in the hospital, it's become hard to juggle this, working out, eating right, and being awake with a little boy at night who doesn't like to sleep one bit (Connor, not Sean!) blah, but no excuses anymore...HERE is a link that I researched with self esteeem issues, normally, I copy and paste, then format, but am behind right now with LOTS...so, here's the link, and please feel free to read/comment!!!
Today is the day: LAST CHANCE workout! How are you feeling?!?!
I'm sorry for the lack of blogs this week, with my Dad being in the hospital, it's become hard to juggle this, working out, eating right, and being awake with a little boy at night who doesn't like to sleep one bit (Connor, not Sean!) blah, but no excuses anymore...HERE is a link that I researched with self esteeem issues, normally, I copy and paste, then format, but am behind right now with LOTS...so, here's the link, and please feel free to read/comment!!!
Today is the day: LAST CHANCE workout! How are you feeling?!?!
Wednesday, January 20, 2010
Reipe Exchange
Hello all!
Now that we have had a couple weeks under our belt- what is something that you have started making that is so good, you can't even see straight, and it just so happens to be healthy too!
Something I tried, which was SUPER easy...
3 Egg whites- lil milk- scrambled
chopped up green, red, peppers (mixed in with eggs)
2 pieces of wheat toast w/pb YUMMY breakfast.
Egg whites have 13 calories (39 calories +almost 10 grams of protein with the peppers)
2 slices Toast: 140 calories & 4 grams of protein
PB: 2 TBSPN: 190 calories (UGH!) BUT, 7 grams of protein
Total: 370 calories & 21 grams of protein! (Good for me as I don't eat meat!)
Now that we have had a couple weeks under our belt- what is something that you have started making that is so good, you can't even see straight, and it just so happens to be healthy too!
Something I tried, which was SUPER easy...
3 Egg whites- lil milk- scrambled
chopped up green, red, peppers (mixed in with eggs)
2 pieces of wheat toast w/pb YUMMY breakfast.
Egg whites have 13 calories (39 calories +almost 10 grams of protein with the peppers)
2 slices Toast: 140 calories & 4 grams of protein
PB: 2 TBSPN: 190 calories (UGH!) BUT, 7 grams of protein
Total: 370 calories & 21 grams of protein! (Good for me as I don't eat meat!)
Monday, January 18, 2010
It's hitting the homefront...
Hello all,
A serious post, not based on any scientific facts other then I want you all to know how proud I am of you to take this step in making yourself better. Today, of all days, I received the phone call I knew I would once recive....really, I've been waiting my whole life- hoping & praying NOT to get this phone call. My Dad had a minor heart attack this morning while he was at work. They called EMS and took him to the hospital, where I am now sitting while they are running more tests. My Dad has smoked my entire life. If he has a salad, one may ask if he'd like some lettuce with all the dressing and fixings he adds to the salad. I actually asked him if he wanted to participate in this Biggest Loser Challenge, and he declined. He has a history of heart attacks...so, needless to say, myself and sisters have alwyas feared that he one day would have one.
This is why, it is so important to take charge of your life. Life is a very precious gift, we are all here for a reason, and let's all remember to live each day to the fullest. Take charge TODAY for what it is you want out of life...and remember to take care of your health while you are at it! Much love to you all! Lynsey
**Note: He's been admitted, and we aren't 100% sure if he did or didn't have a heart attack; but thus far, he's hooked up to some monitors to watch him, and are running tests.
A serious post, not based on any scientific facts other then I want you all to know how proud I am of you to take this step in making yourself better. Today, of all days, I received the phone call I knew I would once recive....really, I've been waiting my whole life- hoping & praying NOT to get this phone call. My Dad had a minor heart attack this morning while he was at work. They called EMS and took him to the hospital, where I am now sitting while they are running more tests. My Dad has smoked my entire life. If he has a salad, one may ask if he'd like some lettuce with all the dressing and fixings he adds to the salad. I actually asked him if he wanted to participate in this Biggest Loser Challenge, and he declined. He has a history of heart attacks...so, needless to say, myself and sisters have alwyas feared that he one day would have one.
This is why, it is so important to take charge of your life. Life is a very precious gift, we are all here for a reason, and let's all remember to live each day to the fullest. Take charge TODAY for what it is you want out of life...and remember to take care of your health while you are at it! Much love to you all! Lynsey
**Note: He's been admitted, and we aren't 100% sure if he did or didn't have a heart attack; but thus far, he's hooked up to some monitors to watch him, and are running tests.
Sunday, January 17, 2010
Biggest Loser of the week...
...KASSIE!!! Way to go!
**Note: this is a LONG post...sorry!**
Congrats to all!
I just wanted to share with you all a brief moment of inspiration...words that I'm telling myself. In the first week, I lost 2.2 lbs. This week, exactly 1 lb! I'm not terribly happy with that weight loss, but guess what...it's the principle! The weight is still going in the direction I want it to go. I'm the least amount I have been in months! I am feeling better about the life changes. And, I accomplished one of my goals this week that I've been trying to attain for over 2 months! So, yes, -3.2 lbs in two weeks isn't much; but it's definately not a time to get frustrated and give up. So, here's to week three! I know some of you feel the same way as I, but WE DESERVE to PUSH ourselves! And, week 2, our body is thinking "wow, what's going on?!?" And, it tends to "hold on" to what we don't want it to! Good luck with week 3!!
Results Week 2:
1. Kassie: 1.65%
2. Rachelle: 1.50% (1.00% without 1 pound advantage)
3. Adam: 1.09%
4. Christina: .99%
5. Kari: .89%
6. Nikki: .80%
7. Lynsey: .52%
8. Reenie: .44%
9. Stevie: .32%
10.. Tom: .32%
11. Emilee: .26%
12. Lynda: 0%
13. Melissa: 0%
14. Nancy: +.53
15. Amy: ????
Quiz Answers:
1. How many calories are in a pound? 3500 calories
2. How many minutes a day is recommended for an adult to workout? 30 minutes a day3. How many minutes a day is recommended for a child to workout? 60 minutes a day
4. What has more calories in it? a. a LARGE apple b. a yogurt (vanilla dannon) c. 5 walnuts b. Yogurt
110 calories, Walnuts 108 calories Large apple-90
5. How long does it approximately take to burn off a 210 calories granola bar by walking fast on a treadmill? a. 10 minutes b. 20 minutes c. 30 minutes B – 20 Minutes
6. What does the FITT principle mean? How do you apply it to your workouts? Frequency – How often you work out, Intensity – How hard you work out, Type – What type of activity/exercise you are doing, Time – How long your work out is
7. What are the 3 parts to every successful exercise routine (...which you should be including in your workouts)? Warm up, stimulus(actual workout), cool down
8. List a 350 calorie healthy breakfast which includes protein, carbs, and a veggie/fruit. Orange, hard boiled egg (no yoke), fiber bread, and yogurt
9. Tell me the principle of losing weight-ie; concept – Take in fewer calories than you use on a daily basis aka eat less move more!
10. Should you eat prior to your workout, after, or both? why? You should eat a small meal before and after a work out, and make sure that your after work out meal has protein in it. You need to eat before, because you need to fuel your body to burn calories. You need to eat post a work out because your body will turn to your muscle mass for energy should you not refuel it.
11. BONUS: (Just in case you got one wrong) Tell me a way to beat stress other then finding something to eat/make excuses not to get to the gym. Make the right choices if you are stressed and want to eat. Choose to put something healthy in your mouth, instead of the cake, candy, chips etc…as for making excuses, you need to change your way of thinking and realize how different you feel when going to the gym, it will help you with not making excuses to not go, once you realize that you feel better once you get there, even if you don’t want to go.
**Thank you Stevie, Emilee & Rachelle for participating! I had Sean draw the random winner...
And, the winner is...
Rachelle, you have earned a ONE POUND advantage, good until the end of the eight weeks!
In conclusion, motivational quotes:
Never give up, for that is just the place and time that the tide will turn.
Harriet Beecher Stowe
Never, never, never give up.
Winston Churchill
Only those who dare to fail greatly can achieve greatly.
Robert F. Kennedy
Our greatest glory is not in never failing, but in rising up every time we fail.
Ralph Waldo Emerson
Our greatest glory is not in never falling but in rising every time we fall.
Confucius
Thursday, January 14, 2010
Jillian Michaels....
...killed me today
...is my hero
...is my inspiration!
So, today I couldn't make it to the Y to run (because my baby is sick) so, I decided I would workout at home. So, I did TaeBo, and felt so uncoordinated, but completed the DVD. I made a goal of completing that and the 30 day shred. So, after TaeBo- I really felt I needed to step it up a notch, so I put Jillian's video to Level 2 (of 3 levels-I've been doing level 1). This is where, I feel that I need to share with people who understand....please continue to read on, but keep in mind, I'm really not the worst mother of the year...until he learns how to talk!
So, in Level 1 of the video, you are asked to do push ups. In level 2, you are asking to stand upright, hands down to feet, walk out without bending knees, do a plank, then push up, then walk back your hands to your feet without bending knees. I did 1. Then thought we'd move to the next move! WRONG! She made us do several, like 10. By the 3rd, Connor (my 6mo old) who was in his bouncer (exercising too) looks at me, and laughs! I proceed to laugh at him, laughing at me. I then, stand upright, and proceed to gasp and say "F*C*!!" Connor BELLY laughs-Hard! I laugh- then I find myself in a laugh off with my son.
Jillian then moves into another move, which was unreal, she even stated "if you're not dying, you're not doing enough- this is a 20 min video, and your workout, get the most of it, think of buying jeans, no wait, think of buying that swim suit!" The next move (which I'm lacking what it was) I did. And, keeping her motivation, I proceed to give it my all. There was a 5 second break into the next set of abs; and I look at Connor, and say, "What the HELL!!" He laughs! I think I said approximately 25-30 cuss words completing this 20 minute video...but I completed it...sweated A LOT...and when she said "see you tomorrow" I laughed, maybe I will see level 1 tomorrow!
I'm so thankful my husband wasn't there to watch me. I'm even more thankful Connor can't talk...and pray that those will not be his first words! But, what I'm EVEN MORE thankful for...is the both of them & YOU! As for all of you are my motivation. Looking at Connor in his jumpy, and me sweating, he was worth every bit of this weight gain, and he's worth every bit of the weight loss! I want to be able to play with him at the play place at McDonalds! I want to go down the slides with him. I want to swim with him at water parks. So, thank you all for your help, motivation, and words of kindness (minus obscenities!).
...is my hero
...is my inspiration!
So, today I couldn't make it to the Y to run (because my baby is sick) so, I decided I would workout at home. So, I did TaeBo, and felt so uncoordinated, but completed the DVD. I made a goal of completing that and the 30 day shred. So, after TaeBo- I really felt I needed to step it up a notch, so I put Jillian's video to Level 2 (of 3 levels-I've been doing level 1). This is where, I feel that I need to share with people who understand....please continue to read on, but keep in mind, I'm really not the worst mother of the year...until he learns how to talk!
So, in Level 1 of the video, you are asked to do push ups. In level 2, you are asking to stand upright, hands down to feet, walk out without bending knees, do a plank, then push up, then walk back your hands to your feet without bending knees. I did 1. Then thought we'd move to the next move! WRONG! She made us do several, like 10. By the 3rd, Connor (my 6mo old) who was in his bouncer (exercising too) looks at me, and laughs! I proceed to laugh at him, laughing at me. I then, stand upright, and proceed to gasp and say "F*C*!!" Connor BELLY laughs-Hard! I laugh- then I find myself in a laugh off with my son.
Jillian then moves into another move, which was unreal, she even stated "if you're not dying, you're not doing enough- this is a 20 min video, and your workout, get the most of it, think of buying jeans, no wait, think of buying that swim suit!" The next move (which I'm lacking what it was) I did. And, keeping her motivation, I proceed to give it my all. There was a 5 second break into the next set of abs; and I look at Connor, and say, "What the HELL!!" He laughs! I think I said approximately 25-30 cuss words completing this 20 minute video...but I completed it...sweated A LOT...and when she said "see you tomorrow" I laughed, maybe I will see level 1 tomorrow!
I'm so thankful my husband wasn't there to watch me. I'm even more thankful Connor can't talk...and pray that those will not be his first words! But, what I'm EVEN MORE thankful for...is the both of them & YOU! As for all of you are my motivation. Looking at Connor in his jumpy, and me sweating, he was worth every bit of this weight gain, and he's worth every bit of the weight loss! I want to be able to play with him at the play place at McDonalds! I want to go down the slides with him. I want to swim with him at water parks. So, thank you all for your help, motivation, and words of kindness (minus obscenities!).
Ways to stay motivated to work out!
Revisit your past:
Think back to previous attempts at losing weight or exercising. What made you quit before and are you on the same path now? If so, you've got yourself a pattern. Break it by figuring out what went wrong before. Some possibilities:
•A diet that's too strict or too difficult to follow
•Feeling deprived of your favorite foods
•Feeling tired and sore from too many workouts
•Confusion about how to exercise the right way
•Being so busy, you can't figure out how to fit it all in
Make your own list and then figure out how to get around these issues. If the diet is too strict, make smaller changes you can live with every day. If you're busy, try shorter workouts. Change what you're doing until it works.
Get Real
Most people fail at their fitness goals because they're waiting for something spectacular to happen. Losing weight isn't always a spectacular process...in fact, it isn't even a linear process sometimes. What you may find is that you lose a little, gain a little and repeat the process again and again.
There are no shortcuts to weight loss so, even if you're frustrated that your body hasn't changed, don't give up! If you're burning more calories than you eat, your body is changing, even if it's slower than you'd like. Make sure your goals are realistic and, most importantly, that you give your body the time it needs to respond to what you're doing.
Get Pumped
Maybe it'll be difficult to replicate the excitement you felt on January 1 when you were so ready to lose that weight or gain that muscle. But, you can get a little more fired up by going back to your original goal and remembering why you set it in the first place. What are you trying to accomplish? Remind yourself that what you do today has everything to do with where you'll be in 6 months.
Reward Yourself
It's surprisingly easy to get excited about exercise and it's called MASSAGE. There's nothing that feels better than finishing up a week's worth of workouts followed by a relaxing massage. Schedule one once a month, if you can or, if massages aren't your thing, try some other ideas:
•Buying new workout gear
•A weekend getaway
•A night chilling out with your favorite TV show
•A new book or song you've been wanting
•An MP3 player for your workouts
Exhaust Every Avenue
Before you quit, try everything you can to stay on track. Instead of drifting away from exercise without acknowledging it, give yourself a minimum amount of exercise to get in each week. When you dip below that (or stop altogether), promise yourself you'll try other things before you quit altogether:
•Hire a personal trainer or work with one online
•Find a workout buddy
•Join a fitness group or gym
•Try a new way of exercising - a video, a class, a sport, etc.
Stop Waiting for a Miracle!
Sometimes you just need something new and fun to keep you going. Some people think if they exercise long enough, they'll wake up one day and suddenly LOVE exercising and eating healthy. While it does get easier, you'll always have to find ways to motivate yourself for your workouts. If you're waiting for a shining moment of excitement, you might be waiting for a long time. Instead, make it happen with these resources:
•Enjoying Exercise & Healthy Eating
•Couch Potatoes, Unite!
•5 Ways to Stick with Your Exercise Goals
Lose the Excuses!
Every day is different. What motivated you yesterday may not work today, so sift through what inspires you to find that one thing that will get you out the door. It may be pants you want to fit into or competing with your friend (he's working out--you don't want to fall behind, do you?). Work through all the reasons you should workout until you find the one that works today. Some ideas:
•I'll feel good about myself if I finish my workout
•I'll just warm up and, if I want to stop, I can
•I'm going to dinner tonight, so I know I need this workout to balance my calories
•This workout will give me more energy for the rest of my day
•If I finish this workout, I can spend some time reading, watching TV or playing around on the computer
Open your Mind
Being bored is the perfect time to try something new. You'll be more willing to try things you may have dismissed because they didn't fit within your definition of exercise. It could be bellydancing, a latin dance class or that spinning class at the gym. Or try something more mind/body like Pilates or yoga. If what you're doing isn't working, it's time to find something that will. Sometimes even just a new piece of equipment or a workout is enough to get you moving again.
Track your Progress
One simple way to stay motivated is to look back on how far you've come. Keeping a simple calendar of the workouts you've done gives you something tangible you can happily flip through, adding up all the days you exercised. Plus, knowing you have to write your accomplishments down may give you that extra push you need to get moving. Regularly weighing yourself, taking measurements, getting your body fat tested or even doing your own fitness and endurance tests can help you stay on track.
Have Consquences
If your child doesn't do his homework, there are consequences. The same should be true of sticking with exercise. If you don't do your workouts, there should be a consequence. Have someone hold you accountable or take away something you enjoy until you get back on track. Another idea is to think of the long-term consequences of not exercising:
•Gaining weight
•Feeling bad about yourself
•Possible health problems like diabetes or heart disease
•Lower quality of life
•Not being a good role model for your family
•Not being able to do all the things you enjoy
Resource: About.com
Think back to previous attempts at losing weight or exercising. What made you quit before and are you on the same path now? If so, you've got yourself a pattern. Break it by figuring out what went wrong before. Some possibilities:
•A diet that's too strict or too difficult to follow
•Feeling deprived of your favorite foods
•Feeling tired and sore from too many workouts
•Confusion about how to exercise the right way
•Being so busy, you can't figure out how to fit it all in
Make your own list and then figure out how to get around these issues. If the diet is too strict, make smaller changes you can live with every day. If you're busy, try shorter workouts. Change what you're doing until it works.
Get Real
Most people fail at their fitness goals because they're waiting for something spectacular to happen. Losing weight isn't always a spectacular process...in fact, it isn't even a linear process sometimes. What you may find is that you lose a little, gain a little and repeat the process again and again.
There are no shortcuts to weight loss so, even if you're frustrated that your body hasn't changed, don't give up! If you're burning more calories than you eat, your body is changing, even if it's slower than you'd like. Make sure your goals are realistic and, most importantly, that you give your body the time it needs to respond to what you're doing.
Get Pumped
Maybe it'll be difficult to replicate the excitement you felt on January 1 when you were so ready to lose that weight or gain that muscle. But, you can get a little more fired up by going back to your original goal and remembering why you set it in the first place. What are you trying to accomplish? Remind yourself that what you do today has everything to do with where you'll be in 6 months.
Reward Yourself
It's surprisingly easy to get excited about exercise and it's called MASSAGE. There's nothing that feels better than finishing up a week's worth of workouts followed by a relaxing massage. Schedule one once a month, if you can or, if massages aren't your thing, try some other ideas:
•Buying new workout gear
•A weekend getaway
•A night chilling out with your favorite TV show
•A new book or song you've been wanting
•An MP3 player for your workouts
Exhaust Every Avenue
Before you quit, try everything you can to stay on track. Instead of drifting away from exercise without acknowledging it, give yourself a minimum amount of exercise to get in each week. When you dip below that (or stop altogether), promise yourself you'll try other things before you quit altogether:
•Hire a personal trainer or work with one online
•Find a workout buddy
•Join a fitness group or gym
•Try a new way of exercising - a video, a class, a sport, etc.
Stop Waiting for a Miracle!
Sometimes you just need something new and fun to keep you going. Some people think if they exercise long enough, they'll wake up one day and suddenly LOVE exercising and eating healthy. While it does get easier, you'll always have to find ways to motivate yourself for your workouts. If you're waiting for a shining moment of excitement, you might be waiting for a long time. Instead, make it happen with these resources:
•Enjoying Exercise & Healthy Eating
•Couch Potatoes, Unite!
•5 Ways to Stick with Your Exercise Goals
Lose the Excuses!
Every day is different. What motivated you yesterday may not work today, so sift through what inspires you to find that one thing that will get you out the door. It may be pants you want to fit into or competing with your friend (he's working out--you don't want to fall behind, do you?). Work through all the reasons you should workout until you find the one that works today. Some ideas:
•I'll feel good about myself if I finish my workout
•I'll just warm up and, if I want to stop, I can
•I'm going to dinner tonight, so I know I need this workout to balance my calories
•This workout will give me more energy for the rest of my day
•If I finish this workout, I can spend some time reading, watching TV or playing around on the computer
Open your Mind
Being bored is the perfect time to try something new. You'll be more willing to try things you may have dismissed because they didn't fit within your definition of exercise. It could be bellydancing, a latin dance class or that spinning class at the gym. Or try something more mind/body like Pilates or yoga. If what you're doing isn't working, it's time to find something that will. Sometimes even just a new piece of equipment or a workout is enough to get you moving again.
Track your Progress
One simple way to stay motivated is to look back on how far you've come. Keeping a simple calendar of the workouts you've done gives you something tangible you can happily flip through, adding up all the days you exercised. Plus, knowing you have to write your accomplishments down may give you that extra push you need to get moving. Regularly weighing yourself, taking measurements, getting your body fat tested or even doing your own fitness and endurance tests can help you stay on track.
Have Consquences
If your child doesn't do his homework, there are consequences. The same should be true of sticking with exercise. If you don't do your workouts, there should be a consequence. Have someone hold you accountable or take away something you enjoy until you get back on track. Another idea is to think of the long-term consequences of not exercising:
•Gaining weight
•Feeling bad about yourself
•Possible health problems like diabetes or heart disease
•Lower quality of life
•Not being a good role model for your family
•Not being able to do all the things you enjoy
Resource: About.com
Tuesday, January 12, 2010
Deadline-extended!
Okay, ladies & gents....I'm pulling a Jillian- you need educated in regards to weight loss- education is key to changing your lifestyle- I had 2, count them, 1, 2! people respond to the quiz answers, so I'm hoping you were just busy and not able to complete it in the time alloted, so, I'm going to extend the deadline until Thursday at 7:00! I hope to have everyone complete this...and not to play a martyr, but, I'm finding time to help you all....but you need to be able to also apply and help yourself. You can do this.. (Okay, I'm done being mean!)
So, have you heard of the "real age test"? It's quite fun; they ask you for some basic info- questions about you etc. and then it calculates your "real age". Now, this isn't 100% accurate as more tests could be done to determine how you fit you truly are. I took this test this evening...and struggled answering a few thoughts- really trying to think hard where I would rate- so what did I do? I let my husband be honest and answer for me! (I know!) My REAL age is 26.7 years...and tested at 25.2....which is -1.6 years! Yay! What's your real age? This takes about 10 minutes to complete- so be sure you have the time, be honest with yourself- even though it's hard to check some of the boxes. Have fun!
**And, I look forward to the rest of the quizes to be submitted to smilyn22@aol.com OR facebook! Thanks!
So, have you heard of the "real age test"? It's quite fun; they ask you for some basic info- questions about you etc. and then it calculates your "real age". Now, this isn't 100% accurate as more tests could be done to determine how you fit you truly are. I took this test this evening...and struggled answering a few thoughts- really trying to think hard where I would rate- so what did I do? I let my husband be honest and answer for me! (I know!) My REAL age is 26.7 years...and tested at 25.2....which is -1.6 years! Yay! What's your real age? This takes about 10 minutes to complete- so be sure you have the time, be honest with yourself- even though it's hard to check some of the boxes. Have fun!
**And, I look forward to the rest of the quizes to be submitted to smilyn22@aol.com OR facebook! Thanks!
Monday, January 11, 2010
CHALLENGE!
Thank you for checking back to find out what the CHALLENGE is! Here it is...
I challenge you to complete this quiz no later then Wednesday, January 13th by 7:00pm. If you complete it, and get 100% correct; you will be entered into a raffle drawing of a ONE POUND ADVANTAGE! You will be able to keep this one pound through this entire contest! Are you ready? Please submit your answers to me via e-mail (smilyn22@aol.com) or facebook. Good Luck!
1. How many calories are in a pound?
2. How many minutes a day is recommended for an adult to workout?
3. How many minutes a day is recommended for a child to workout?
4. What has more calories in it? a. a LARGE apple b. a yogurt (vanilla dannon) c. 5 walnuts
5. How long does it approximately take to burn off a 210 calories granola bar by walking fast on a treadmill?
a. 10 minutes b. 20 minutes c. 30 minutes
6. What does the FITT principle mean? How do you apply it to your workouts?
7. What are the 3 parts to every successful exercise routine (...which you should be including in your workouts)?
8. List a 350 calorie healthy breakfast which includes protein, carbs, and a veggie/fruit
9. Tell me the principle of losing weight-ie; concept
10. Should you eat prior to your workout, after, or both? why?
11. BONUS: (Just in case you got one wrong) Tell me a way to beat stress other then finding something to eat/make excuses not to get to the gym.
Good luck! Some of these questions you may have to "google" and I wrote all of them from my head (scary I know) so if you have a question about one, please feel free to share it with me!
Have fun! :-)
I challenge you to complete this quiz no later then Wednesday, January 13th by 7:00pm. If you complete it, and get 100% correct; you will be entered into a raffle drawing of a ONE POUND ADVANTAGE! You will be able to keep this one pound through this entire contest! Are you ready? Please submit your answers to me via e-mail (smilyn22@aol.com) or facebook. Good Luck!
1. How many calories are in a pound?
2. How many minutes a day is recommended for an adult to workout?
3. How many minutes a day is recommended for a child to workout?
4. What has more calories in it? a. a LARGE apple b. a yogurt (vanilla dannon) c. 5 walnuts
5. How long does it approximately take to burn off a 210 calories granola bar by walking fast on a treadmill?
a. 10 minutes b. 20 minutes c. 30 minutes
6. What does the FITT principle mean? How do you apply it to your workouts?
7. What are the 3 parts to every successful exercise routine (...which you should be including in your workouts)?
8. List a 350 calorie healthy breakfast which includes protein, carbs, and a veggie/fruit
9. Tell me the principle of losing weight-ie; concept
10. Should you eat prior to your workout, after, or both? why?
11. BONUS: (Just in case you got one wrong) Tell me a way to beat stress other then finding something to eat/make excuses not to get to the gym.
Good luck! Some of these questions you may have to "google" and I wrote all of them from my head (scary I know) so if you have a question about one, please feel free to share it with me!
Have fun! :-)
Sunday, January 10, 2010
Biggest LOSER of the week is....
KARI!!!
I just wanted to ask if you could all submit your weight to me as soon as you can on Saturdays so I can get this out to all on Saturday evening...please!
Also, before I list everyone's weight, I will have to say that EVERYONE did a GREAT job with this weight loss, with week one's grand total of weight lost=61.1lbs!
Finally...the list:
1. Kari= 4.04%
2. Rachelle=3.62%
3. Tom=3.15%
4. Stevie=2.19%
5. Reenie=2.15%
6. Emilee=1.81%
7. Nikki=1.57%
8. Adam=1.35%
9. Kassie=1.22%
10. Amy=1.12%
11. Lynsey=1.12%
12. Nancy=1.04%
13. Lynda=0.98%
14. Melissa=0.56%
15. Christina=+.049%
Finally, I don't have enough time today as my husband is home and I want to have some family time...but tomorrow, I plan on posting 'The Biggest Loser' CHALLENGE! Yes, that's right; and it will indeed have an incentive; so be sure to check back tomorrow to see what the CHALLENGE is...so you can enter! There will be a time limit to complete the CHALLENGE.
Good luck with week 2. Stay focused, keep your mind on your goal, write down EVERYTHING you eat, move more, and, find something about yourself that you LOVE!
I just wanted to ask if you could all submit your weight to me as soon as you can on Saturdays so I can get this out to all on Saturday evening...please!
Also, before I list everyone's weight, I will have to say that EVERYONE did a GREAT job with this weight loss, with week one's grand total of weight lost=61.1lbs!
Finally...the list:
1. Kari= 4.04%
2. Rachelle=3.62%
3. Tom=3.15%
4. Stevie=2.19%
5. Reenie=2.15%
6. Emilee=1.81%
7. Nikki=1.57%
8. Adam=1.35%
9. Kassie=1.22%
10. Amy=1.12%
11. Lynsey=1.12%
12. Nancy=1.04%
13. Lynda=0.98%
14. Melissa=0.56%
15. Christina=+.049%
Finally, I don't have enough time today as my husband is home and I want to have some family time...but tomorrow, I plan on posting 'The Biggest Loser' CHALLENGE! Yes, that's right; and it will indeed have an incentive; so be sure to check back tomorrow to see what the CHALLENGE is...so you can enter! There will be a time limit to complete the CHALLENGE.
Good luck with week 2. Stay focused, keep your mind on your goal, write down EVERYTHING you eat, move more, and, find something about yourself that you LOVE!
Saturday, January 9, 2010
What will you do?!?!
While we wait for the numbers to come in, I thought I would ask you all...what would you do if you won "the pot" for the most percentage of weight lost? Will you go buy yourself a few new outfits? Will you donate it? Will you buy airline tickets? Buy some home gym equipment? Apply it to bills?
I know if I won, I would apply the money towards airline tickets so I can go visit my sister in Washington! I of course would take my son with me so my sister can hold him and squeeze his little cheeks! What are your plans?
I know if I won, I would apply the money towards airline tickets so I can go visit my sister in Washington! I of course would take my son with me so my sister can hold him and squeeze his little cheeks! What are your plans?
Friday, January 8, 2010
1 week down; 7 more to go!
Hello all!
Congratulations!!! You have completed one week of your new lifestyle of healthy living! How did it go? How do you feel?
I want you all to know that I personally feel really good. I feel like I am losing inches if anything- which really excites me for moving to the next size DOWN in jeans!
Reminder to send me your weight via e-mail or facebook tomorrow (Saturday). E-mail is: smilyn22@aol.com
Finally, after this past week, we have realized that some people in our group have been struggling with binge eating disorder. With this, others thought about themselves- and have realized that they too may be suffering from this. As mentioned, I am not a Dr....nor will I ever be one, but I did google and found this website to be very helpful. Take a look...and if you need help Melissa has shared the contact information of the people who have helped her thus far; as well as her personal e-mail address.
Wait, one more thing....I'm so proud of all of you for all of your hard work this past week. Great job increasing water, working out, watching what you eat. Week 2 is always the dreaded week by Jillian and Bob, when people typically don't do as well, continue to work just as hard, write down EVERYTHING you eat! YOU deserve a healthy life, it's not to late to take action!
Good luck to all for the weigh in- and if it helps- I'm dreading it!
Congratulations!!! You have completed one week of your new lifestyle of healthy living! How did it go? How do you feel?
I want you all to know that I personally feel really good. I feel like I am losing inches if anything- which really excites me for moving to the next size DOWN in jeans!
Reminder to send me your weight via e-mail or facebook tomorrow (Saturday). E-mail is: smilyn22@aol.com
Finally, after this past week, we have realized that some people in our group have been struggling with binge eating disorder. With this, others thought about themselves- and have realized that they too may be suffering from this. As mentioned, I am not a Dr....nor will I ever be one, but I did google and found this website to be very helpful. Take a look...and if you need help Melissa has shared the contact information of the people who have helped her thus far; as well as her personal e-mail address.
Wait, one more thing....I'm so proud of all of you for all of your hard work this past week. Great job increasing water, working out, watching what you eat. Week 2 is always the dreaded week by Jillian and Bob, when people typically don't do as well, continue to work just as hard, write down EVERYTHING you eat! YOU deserve a healthy life, it's not to late to take action!
Good luck to all for the weigh in- and if it helps- I'm dreading it!
3 myths de-bunked
Myth: You can lose 10 pounds in 2 weeks.
Truth: You probably can lose 10 pounds in two weeks if you crash diet, but you’ll feel terrible—and most of the weight will return once you start eating normally. To truly lose 1 pound, you need to “eliminate” 3,500 calories—the amount stored in a pound of fat—by eating less and moving more. If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week, you’ll lose about a pound a week. And that’s real weight loss.
Myth: If you exercise, you can eat as much as you want.
Truth: Unless you’re working out like an Olympic athlete, to lose weight you’ll still need to keep an eye on how many calories you’re eating. “Calories in” add up much more quickly than “calories out.” Consider this: two medium cookies cost you about 400 calories. To burn 400 calories, the average person needs to run or walk 4 miles.
Myth: You should expect to be hungry while dieting.
Truth: If you cut calories randomly, you’re probably going to feel hungry. On the other hand, if you plan out your day so that you’re replenishing yourself with nutritious foods every three or four hours, you’ll likely feel quite satisfied on significantly fewer calories. Aim to include a source of lean protein (e.g., skim milk, turkey) and fiber (e.g., hummus, carrots) in every meal and snack.
Resource: Nicci Micco is deputy editor of features and nutrition at EatingWell.
Truth: You probably can lose 10 pounds in two weeks if you crash diet, but you’ll feel terrible—and most of the weight will return once you start eating normally. To truly lose 1 pound, you need to “eliminate” 3,500 calories—the amount stored in a pound of fat—by eating less and moving more. If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week, you’ll lose about a pound a week. And that’s real weight loss.
Myth: If you exercise, you can eat as much as you want.
Truth: Unless you’re working out like an Olympic athlete, to lose weight you’ll still need to keep an eye on how many calories you’re eating. “Calories in” add up much more quickly than “calories out.” Consider this: two medium cookies cost you about 400 calories. To burn 400 calories, the average person needs to run or walk 4 miles.
Myth: You should expect to be hungry while dieting.
Truth: If you cut calories randomly, you’re probably going to feel hungry. On the other hand, if you plan out your day so that you’re replenishing yourself with nutritious foods every three or four hours, you’ll likely feel quite satisfied on significantly fewer calories. Aim to include a source of lean protein (e.g., skim milk, turkey) and fiber (e.g., hummus, carrots) in every meal and snack.
Resource: Nicci Micco is deputy editor of features and nutrition at EatingWell.
Thursday, January 7, 2010
2010 Handbook
I received this in an e-mail today and thought- Wow, this would be good to share with the group. Remember, we are all trying to live healthier in 2010...this is something to focus on that will continue to help is all physically, mentally, and in your own receptive way. Try to pick out one for Friday and focus on that as your goal!
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2009 .
8. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need..
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything..
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change..
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come..
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2009 .
8. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need..
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything..
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change..
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come..
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Melissa's Story...
Hello all,
Seeing that Rachelle shared her story…I thought I would too!
So, I have always been overweight most of my life. Heck, the smallest I remember being in middle school and high school was a size 13. But, I was always active in sports and never really thought about being overweight/obese.
In 2005, I met the love of my life Matt. As things progressed, we moved in together the years went on and in 2007 I decided that for some reason I needed to do something about my weight. Actually, backing up a bit…a couple of things triggered me to take a close look at my health. The first was at a wedding Matt and I went to. I was wearing a “babydoll” dress and an older lady came up to me and said “Oh, how wonderful! We have two pregnant girls here”. I, however, was not pregnant! I was so embarrassed/pissed. A couple of weeks later, I went to a new doctor for a checkup. He proceeded to tell me that I needed to lose weight. So, I went to Weight Watchers.
I still remember that first night I walked into Weight Watchers. It was the week before Halloween. I was so nervous that I didn’t even tell Matt that I went and joined. But, as the weeks went on…the weight just fell off! Before I knew it, 20...then 30…40...50…over 60 lbs was gone and I had hit goal. Goal is where you are supposed to learn to maintain your weight. Not for me though, I was addicted to the scale. I was/am a perfectionist and I wanted to see that number go even lower! So, I kept losing weight…much to my leader’s chagrin.
My lowest I got was about 147lbs. That’s 77lbs. off my frame and a good 13 lbs. below my goal weight. And that’s when the trouble started.
It was November and I had a TON of stuff going on. I was working full time, working towards my Master’s degree and planning my wedding in May. Things were in my control at that time…but I couldn’t make the number on the scale go any lower than that darn 147. I remember being alone one night and I was making cookies for my parents and Matt. When they came out of the oven, I tried one and it was just the best thing since….oh gosh, I don’t even know! I just started shoving them in my mouth and before I knew it they were almost gone. I then turned to other food and a full blown binge happened.
That was just the start of my disordered eating. I continued on a binge/purge for about 3 months trying to keep my weight in check and then I just couldn’t do it anymore. I gained 20 lbs before my wedding simply from my bingeing and was more miserable than ever. I withdrew from my Master’s classes and quit my job and basically just “stopped” life.
After I “stopped” life…I realize that life couldn’t really be stopped and that I had to do something about what was happening to me. I started doing some research and found a really good counselor who specializes in eating disorders. No one really knows that “binge eating” is actually a classified eating disorder…but it is.
Currently, I am happy to say that I am in recovery and doing well. I have a new job that I love and I am going back to pursue my Master's degree (starting next week!!). But, my addiction to food and my compulsions with my weight are demons that I battle every day.I am lucky that I got the help that I needed before I put on all my weight again instead of the 20lbs. I am learning each day to love my body and respect it for the way it looks today and not hate it because it doesn’t look the way it used to. I am learning to lose at a slow a steady rate and that when I hit my goal weight…that is the end of losing weight and maintenance is an entire different battle.
I am really looking forward to that battle though.
Seeing that Rachelle shared her story…I thought I would too!
So, I have always been overweight most of my life. Heck, the smallest I remember being in middle school and high school was a size 13. But, I was always active in sports and never really thought about being overweight/obese.
In 2005, I met the love of my life Matt. As things progressed, we moved in together the years went on and in 2007 I decided that for some reason I needed to do something about my weight. Actually, backing up a bit…a couple of things triggered me to take a close look at my health. The first was at a wedding Matt and I went to. I was wearing a “babydoll” dress and an older lady came up to me and said “Oh, how wonderful! We have two pregnant girls here”. I, however, was not pregnant! I was so embarrassed/pissed. A couple of weeks later, I went to a new doctor for a checkup. He proceeded to tell me that I needed to lose weight. So, I went to Weight Watchers.
I still remember that first night I walked into Weight Watchers. It was the week before Halloween. I was so nervous that I didn’t even tell Matt that I went and joined. But, as the weeks went on…the weight just fell off! Before I knew it, 20...then 30…40...50…over 60 lbs was gone and I had hit goal. Goal is where you are supposed to learn to maintain your weight. Not for me though, I was addicted to the scale. I was/am a perfectionist and I wanted to see that number go even lower! So, I kept losing weight…much to my leader’s chagrin.
My lowest I got was about 147lbs. That’s 77lbs. off my frame and a good 13 lbs. below my goal weight. And that’s when the trouble started.
It was November and I had a TON of stuff going on. I was working full time, working towards my Master’s degree and planning my wedding in May. Things were in my control at that time…but I couldn’t make the number on the scale go any lower than that darn 147. I remember being alone one night and I was making cookies for my parents and Matt. When they came out of the oven, I tried one and it was just the best thing since….oh gosh, I don’t even know! I just started shoving them in my mouth and before I knew it they were almost gone. I then turned to other food and a full blown binge happened.
That was just the start of my disordered eating. I continued on a binge/purge for about 3 months trying to keep my weight in check and then I just couldn’t do it anymore. I gained 20 lbs before my wedding simply from my bingeing and was more miserable than ever. I withdrew from my Master’s classes and quit my job and basically just “stopped” life.
After I “stopped” life…I realize that life couldn’t really be stopped and that I had to do something about what was happening to me. I started doing some research and found a really good counselor who specializes in eating disorders. No one really knows that “binge eating” is actually a classified eating disorder…but it is.
Currently, I am happy to say that I am in recovery and doing well. I have a new job that I love and I am going back to pursue my Master's degree (starting next week!!). But, my addiction to food and my compulsions with my weight are demons that I battle every day.I am lucky that I got the help that I needed before I put on all my weight again instead of the 20lbs. I am learning each day to love my body and respect it for the way it looks today and not hate it because it doesn’t look the way it used to. I am learning to lose at a slow a steady rate and that when I hit my goal weight…that is the end of losing weight and maintenance is an entire different battle.
I am really looking forward to that battle though.
If you would like an e-mail sent to you about when someone leaves a comment- please leave what e-mail address you would like...and, I only have 9 slots for this- so I guess it's the first 9 to respond!
Wednesday, January 6, 2010
Rachelle's Story
Hello all, today I received a lovely note from Rachelle- who is competing in this challenge...she shared her journey of issues with weight and asked me to share it with all. If you would like to send your journey to me to post; please feel free to! I think this is a HUGE step to look and see where we have been, what mistakes we've made and how we can correct them into our new lifestyle! If you don't want to share your story...no big deal! Here's Rachelle's story (thank you for sharing):
Hey Everyone, I just want you all to know that your posts are really inspiring! I’m so excited to be on this journey with all of you, even though most of you are complete strangers to me.
I am 28 years old. I have struggled with my weight since I was a child. I always thought I was fat, but now when I look back at those pictures, I think to myself: “Why can’t I just look like that again?” My former “fat weight” is now my “goal weight.”
I have been yo-yoing with my weight/size my entire life. I was always up and down throughout elementary school, middle school, high school and college. But it really got out of control during my first pregnancy. I spent the first 4 months of it throwing up anything I put in my mouth. I couldn’t even hold down water! I lost 14 lbs by the time I was 20 weeks and found out I was carrying a healthy baby boy. Suddenly one day I woke up and I wasn’t nauseous anymore. I didn’t have heartburn so bad that it kept me lying awake all night anymore. And I ATE! I ate like there was no tomorrow. I was pregnant and I was gonna have my cake and eat it too! Unfortunately, my weight and binge eating has been desperately spiraling out of control ever since. By the time I delivered, I had progressed from “over weight,” to “obese,” to “severely obese.” But, I was young and pregnant and thought I would just bounce back to my former self just like they did in Hollywood the second I popped that baby out. But after he was born, I was left with this disgusting, sagging skin. I thought I would put my old clothes on by the time I left the hospital. I cried when I went home in my maternity pants. And yet 9 months after he was born, I was still wearing them! I was only 20 years old. None of my friends had kids and I didn’t know what to expect. I’d had a c-section and couldn’t work out for at least 6 weeks. But, by the time 6 weeks came along, I was consumed with an extremely colicky baby, bills we couldn’t pay and I was desperately sleep deprived. It took 9 months of feeling this way before I realized I was not just exhausted, but I was depressed. I was putting everyone else’s needs before my own and I didn’t know how to change that.
By the time my son turned 1 I was still rocking out those maternity clothes and I figured we might as well have another one. They are 21 months apart and by the time I had my second c-section, I was 22 years old, 4’11” and tipping the scales at 222 lbs!!!
When my daughter was 15 months old, one of my friends dragged me to the Natatorium for a step aerobics class. She was the most uncoordinated person I knew, but she also only weighed as much as one of my thighs! But, I thought that between my excessive weight and her undeniable lack of coordination, we would balance each other out. Lol On that first day of “working out,” I weighed a whole 2 lbs less than I had the day my daughter was born. When the class was FINALLY over and I caught my breath long enough to walk to the door and read the “class description,” I found out it was called “Elite Cardio Chisel” (an advanced step aerobics routine with intervals of weight training, abdominal strength training , plyometrics and cardio bursts…I didn’t even know what most of those things meant!). But, the fact that I had survived it was impressive to me. I truly thought my knees were going to give out and my heart explode. Clearly it wasn’t a class intended for someone who hadn’t done more cardio than it takes to run up the stairs to pee everyday for the last 5 years.
What I can tell you is that I LOVED that class. Yeah, I was embarrassed by my size. I was the biggest girl in there by a LOT! But I loved the people in it who welcomed me and encouraged me to keep coming. I loved the instructor who kept saying: “You can do this. You can do ANYTHING!” And she even made a point to get to know my name! And now, 4 ½ years later, I am still going to those classes and some of the best friendships of my life have been made through the blood, sweat and tears we have shared in that gym! The only downfall is that my body has completely adapted to the grueling workouts I’ve put it through for 1-2 hours a day 5-6 days a week. At first, I didn’t have to change my eating habits. I would just show up, sweat and drop big pounds. I had lost 30 lbs by the time I got on a scale again. And I thought to myself: “I wonder what would happen if I ate healthy AND worked out. I did that for a few more months and lost another 15 lbs. I had hit my stride and I was feeling GOOD! But then, I fell in a hole and sprained my ankle. I couldn’t work out for 5 months. In that time, I gained back 50 lbs. That’s right…a whopping 10 lbs a month. It came back on like a freight train! I didn’t even know that was humanly possible to gain weight at such a rate. But I do love food and the more depressed I got, the more I ate.
I went back to the gym, embarrassed as hell. Back up to 200 + lbs. A number I swore I’d never go above again. But I worked out harder than ever before. I was on a strict diet for 15 months and lost 60 lbs. I was only 15 lbs shy of my goal weight when I decided to start letting myself have a few treats. After all, I thought I deserved them. Before I knew it, I was back into my old habits. I was having dessert with every meal, breakfast included. And I put back on 30 lbs, all while maintaining a strict workout regimen. And that’s where I stand today. 30 lbs heavier than I was in June 2009...just 7 short months ago. Am I healthy and strong? I don’t question that for a minute. I can do cardio for hours at a time and lift weights that make my husband cringe. And yet, I still struggle to get into my “fat jeans” everyday. I can barely even zip up my XL winter coat. And so, the battle of the bulge is still on.
I guess what I really wanted to share with you all is that my struggles have taught me that my battle with weight will never be easy. It will never be “over.” When I get to the point when I think I am “done,” that’s when the real challenge begins. The real challenge is maintaining a healthy weight. A healthy lifestyle. You can’t work out and not eat right. You can’t eat right and not exercise. It all has to be in a harmonious balance to continue to succeed on this journey.
This journey is definitely not going to be an easy one for any of us, but it will definitely be worth it!
Thanks for listening and good luck on your journey!
-Rachelle
Hey Everyone, I just want you all to know that your posts are really inspiring! I’m so excited to be on this journey with all of you, even though most of you are complete strangers to me.
I am 28 years old. I have struggled with my weight since I was a child. I always thought I was fat, but now when I look back at those pictures, I think to myself: “Why can’t I just look like that again?” My former “fat weight” is now my “goal weight.”
I have been yo-yoing with my weight/size my entire life. I was always up and down throughout elementary school, middle school, high school and college. But it really got out of control during my first pregnancy. I spent the first 4 months of it throwing up anything I put in my mouth. I couldn’t even hold down water! I lost 14 lbs by the time I was 20 weeks and found out I was carrying a healthy baby boy. Suddenly one day I woke up and I wasn’t nauseous anymore. I didn’t have heartburn so bad that it kept me lying awake all night anymore. And I ATE! I ate like there was no tomorrow. I was pregnant and I was gonna have my cake and eat it too! Unfortunately, my weight and binge eating has been desperately spiraling out of control ever since. By the time I delivered, I had progressed from “over weight,” to “obese,” to “severely obese.” But, I was young and pregnant and thought I would just bounce back to my former self just like they did in Hollywood the second I popped that baby out. But after he was born, I was left with this disgusting, sagging skin. I thought I would put my old clothes on by the time I left the hospital. I cried when I went home in my maternity pants. And yet 9 months after he was born, I was still wearing them! I was only 20 years old. None of my friends had kids and I didn’t know what to expect. I’d had a c-section and couldn’t work out for at least 6 weeks. But, by the time 6 weeks came along, I was consumed with an extremely colicky baby, bills we couldn’t pay and I was desperately sleep deprived. It took 9 months of feeling this way before I realized I was not just exhausted, but I was depressed. I was putting everyone else’s needs before my own and I didn’t know how to change that.
By the time my son turned 1 I was still rocking out those maternity clothes and I figured we might as well have another one. They are 21 months apart and by the time I had my second c-section, I was 22 years old, 4’11” and tipping the scales at 222 lbs!!!
When my daughter was 15 months old, one of my friends dragged me to the Natatorium for a step aerobics class. She was the most uncoordinated person I knew, but she also only weighed as much as one of my thighs! But, I thought that between my excessive weight and her undeniable lack of coordination, we would balance each other out. Lol On that first day of “working out,” I weighed a whole 2 lbs less than I had the day my daughter was born. When the class was FINALLY over and I caught my breath long enough to walk to the door and read the “class description,” I found out it was called “Elite Cardio Chisel” (an advanced step aerobics routine with intervals of weight training, abdominal strength training , plyometrics and cardio bursts…I didn’t even know what most of those things meant!). But, the fact that I had survived it was impressive to me. I truly thought my knees were going to give out and my heart explode. Clearly it wasn’t a class intended for someone who hadn’t done more cardio than it takes to run up the stairs to pee everyday for the last 5 years.
What I can tell you is that I LOVED that class. Yeah, I was embarrassed by my size. I was the biggest girl in there by a LOT! But I loved the people in it who welcomed me and encouraged me to keep coming. I loved the instructor who kept saying: “You can do this. You can do ANYTHING!” And she even made a point to get to know my name! And now, 4 ½ years later, I am still going to those classes and some of the best friendships of my life have been made through the blood, sweat and tears we have shared in that gym! The only downfall is that my body has completely adapted to the grueling workouts I’ve put it through for 1-2 hours a day 5-6 days a week. At first, I didn’t have to change my eating habits. I would just show up, sweat and drop big pounds. I had lost 30 lbs by the time I got on a scale again. And I thought to myself: “I wonder what would happen if I ate healthy AND worked out. I did that for a few more months and lost another 15 lbs. I had hit my stride and I was feeling GOOD! But then, I fell in a hole and sprained my ankle. I couldn’t work out for 5 months. In that time, I gained back 50 lbs. That’s right…a whopping 10 lbs a month. It came back on like a freight train! I didn’t even know that was humanly possible to gain weight at such a rate. But I do love food and the more depressed I got, the more I ate.
I went back to the gym, embarrassed as hell. Back up to 200 + lbs. A number I swore I’d never go above again. But I worked out harder than ever before. I was on a strict diet for 15 months and lost 60 lbs. I was only 15 lbs shy of my goal weight when I decided to start letting myself have a few treats. After all, I thought I deserved them. Before I knew it, I was back into my old habits. I was having dessert with every meal, breakfast included. And I put back on 30 lbs, all while maintaining a strict workout regimen. And that’s where I stand today. 30 lbs heavier than I was in June 2009...just 7 short months ago. Am I healthy and strong? I don’t question that for a minute. I can do cardio for hours at a time and lift weights that make my husband cringe. And yet, I still struggle to get into my “fat jeans” everyday. I can barely even zip up my XL winter coat. And so, the battle of the bulge is still on.
I guess what I really wanted to share with you all is that my struggles have taught me that my battle with weight will never be easy. It will never be “over.” When I get to the point when I think I am “done,” that’s when the real challenge begins. The real challenge is maintaining a healthy weight. A healthy lifestyle. You can’t work out and not eat right. You can’t eat right and not exercise. It all has to be in a harmonious balance to continue to succeed on this journey.
This journey is definitely not going to be an easy one for any of us, but it will definitely be worth it!
Thanks for listening and good luck on your journey!
-Rachelle
Small changes that take off BIG pounds!
1. Pick up a pen after every meal: Keeping a food journal helps control extra calories in two ways: the combination of plain old reality check and awareness of what you're putting in your mouth will soon be recorded for posterity.
2. Skip through commercials: Get off your duff and move during your evening TV watching. Make yourself committed that you will get your heart rate up- walk around the house, jog in place, do the stairs, get your kids involved for a good time for all.
3. Limit high-fat food (to one per week): This includes cookies, candy, ice cream, potato chips, and fries....try to do this goal gradually if you find that once a week is to sparse try every other day- and work up to one per week.
4. Sign up for e-newsletters: (prevention suggested this on thier page- but the link is no longer there :-()
5. Walk 5 minutes MORE everyday! Increasing daily activity levels by just a few minutes at a time help people lose weight.
6. Strength train (in mini bursts)Basic body weight exercises like squats and push up are simple way to build more metabolism-revving muscle in minutes! Add cardio in between for an extra kick!
7. Climb 3 extra flights of stairs daily 2-3 minutes of climbing per day covering five floors can burn enough calories to eliminate average Americans annual weight gain of 1-2 pounds per year.
8. Take a pedometer- EVERYWHERE! Research shows that pedometer users step 2,500 more steps per ay (over 1 mile or about 100 calories). How many steps should the average adult walk in one day???
9. Brown bag it! Plan ahead, save calories & money. This could end up to be a 28 pound weight loss after a year "when you make and eat your own food, you not only control the quality and portion sizes but also reduce the amount of sugar, salt, and fat that you're consuming from a restaurant.
10. Doing errands? Obey the one mile rule! (Well, in Ohio, right now- I don't think this will work right now) BUT...when we get bursts of nice weather burn calories instead of gas by following this rule: If your errands are one mile or less vow to walk them at a brisk pace instead of driving....or park where you can run several errands within a mile instead of moving your car.
11. Take 10 minutes to eat a treat: Portion out one serving of your favorite treat, taking a minute to smell it, look at it, and think about it. Take one small bite; chew slowly- really move it around in your mouth; then ask yourself if you really want another bite? If you want more- do this chewing it 20 times then swallow. If you want all of the dessert- consume it within 10 minutes. "Many participants said they didn't really enjoy the treat after doing this"
Facts: Prevention magazine, page 68, January 2010
2. Skip through commercials: Get off your duff and move during your evening TV watching. Make yourself committed that you will get your heart rate up- walk around the house, jog in place, do the stairs, get your kids involved for a good time for all.
3. Limit high-fat food (to one per week): This includes cookies, candy, ice cream, potato chips, and fries....try to do this goal gradually if you find that once a week is to sparse try every other day- and work up to one per week.
4. Sign up for e-newsletters: (prevention suggested this on thier page- but the link is no longer there :-()
5. Walk 5 minutes MORE everyday! Increasing daily activity levels by just a few minutes at a time help people lose weight.
6. Strength train (in mini bursts)Basic body weight exercises like squats and push up are simple way to build more metabolism-revving muscle in minutes! Add cardio in between for an extra kick!
7. Climb 3 extra flights of stairs daily 2-3 minutes of climbing per day covering five floors can burn enough calories to eliminate average Americans annual weight gain of 1-2 pounds per year.
8. Take a pedometer- EVERYWHERE! Research shows that pedometer users step 2,500 more steps per ay (over 1 mile or about 100 calories). How many steps should the average adult walk in one day???
9. Brown bag it! Plan ahead, save calories & money. This could end up to be a 28 pound weight loss after a year "when you make and eat your own food, you not only control the quality and portion sizes but also reduce the amount of sugar, salt, and fat that you're consuming from a restaurant.
10. Doing errands? Obey the one mile rule! (Well, in Ohio, right now- I don't think this will work right now) BUT...when we get bursts of nice weather burn calories instead of gas by following this rule: If your errands are one mile or less vow to walk them at a brisk pace instead of driving....or park where you can run several errands within a mile instead of moving your car.
11. Take 10 minutes to eat a treat: Portion out one serving of your favorite treat, taking a minute to smell it, look at it, and think about it. Take one small bite; chew slowly- really move it around in your mouth; then ask yourself if you really want another bite? If you want more- do this chewing it 20 times then swallow. If you want all of the dessert- consume it within 10 minutes. "Many participants said they didn't really enjoy the treat after doing this"
Facts: Prevention magazine, page 68, January 2010
Monday, January 4, 2010
The Dr.'s TV show
I've reached out to you- to wake up this morning and do something about our weight. You all have raised up to this challenge and I am touching 14 lives (15 if I count myself)...now, we may all not be at our goal weight by the end of this session....I would be willing to do another bout of this until we ALL are where we want to be! It won't happen tomorrow and it won't happen next week- but it will happen one day at a time, lets really push ourselves ! Yesterday I watched The Dr.'s, based on 2010 healthy goals. They focused in on three goals, weight loss, quitting smoking, and reducing stress. Here are some notes I took on weight loss!
*Facts: *All facts have been provided by "The Dr.'s" episode aired on 01/04/2010
We see the way people look at us (even at the gym- but know that we are all there for the same goal- to be healthy)
We feel TRAPPED inside this body (but, we are the only ones who can make the attitude to change who we are!)
*2/3 of Americans are overweight! It is projected that in a few years, this will be up to 86%!
*too much fat can increase your chance of cancer (for women- this is breast cancer)
*too much weight can cause depression (which makes it hard for us to get up and get out there to start the new life we are *longing for-do it! The sooner we move and start- the EASIER this becomes!)
*too much weight can cause diabetes (once you have it; it will haunt you forever!)
Today-TODAY is the day to reach out and make a change!
*You eat a brownie every night (243 calories)- or 3 slices of supreme pizza a week (1260 calories) - over a year it adds up to: 22lbs!
*A healthy diet is to lose 1-2 lbs per week. To lose a pound is by cutting calories and burning them- say you burn 500 calories by working out, and 500 calories are cut out in your diet (you know this by writing down EVERYTHING you eat- and know your calories from there. A diet is based on 1200-2000 calories per day based on your weight). To lose one pound, you will need to lose 3500 calories!
Do something FUN that you enjoy to do to be physically active- and your attitude will be what will carry you through this. Ideal working out is 5 days a week at a gym! You will reap the benefits of working out at a gym. (If this is a problem; dedicate yourself to a workout video-YMCA's provide financial assistance & childcare)
*Secret: Eat an apple before a meal will help you eat 15% less at that meal.
Today is the day of change- today is the day to KEEP your New Years' Resolution!
Finally, this evening is the first episode of 'The Biggest Loser'...if you're able tune in to the show each week so we can make commentary...as well as learn some great tips!
Vote verdict: I will show all % weight loss on Sunday!
Keep up the good work!!!! Work hard, stay focused....one day at a time- this is a new lifestyle- NOT a diet plan- this is how you plan to live the rest of your life...healthy!
*Facts: *All facts have been provided by "The Dr.'s" episode aired on 01/04/2010
We see the way people look at us (even at the gym- but know that we are all there for the same goal- to be healthy)
We feel TRAPPED inside this body (but, we are the only ones who can make the attitude to change who we are!)
*2/3 of Americans are overweight! It is projected that in a few years, this will be up to 86%!
*too much fat can increase your chance of cancer (for women- this is breast cancer)
*too much weight can cause depression (which makes it hard for us to get up and get out there to start the new life we are *longing for-do it! The sooner we move and start- the EASIER this becomes!)
*too much weight can cause diabetes (once you have it; it will haunt you forever!)
Today-TODAY is the day to reach out and make a change!
*You eat a brownie every night (243 calories)- or 3 slices of supreme pizza a week (1260 calories) - over a year it adds up to: 22lbs!
*A healthy diet is to lose 1-2 lbs per week. To lose a pound is by cutting calories and burning them- say you burn 500 calories by working out, and 500 calories are cut out in your diet (you know this by writing down EVERYTHING you eat- and know your calories from there. A diet is based on 1200-2000 calories per day based on your weight). To lose one pound, you will need to lose 3500 calories!
Do something FUN that you enjoy to do to be physically active- and your attitude will be what will carry you through this. Ideal working out is 5 days a week at a gym! You will reap the benefits of working out at a gym. (If this is a problem; dedicate yourself to a workout video-YMCA's provide financial assistance & childcare)
*Secret: Eat an apple before a meal will help you eat 15% less at that meal.
Today is the day of change- today is the day to KEEP your New Years' Resolution!
Finally, this evening is the first episode of 'The Biggest Loser'...if you're able tune in to the show each week so we can make commentary...as well as learn some great tips!
Vote verdict: I will show all % weight loss on Sunday!
Keep up the good work!!!! Work hard, stay focused....one day at a time- this is a new lifestyle- NOT a diet plan- this is how you plan to live the rest of your life...healthy!
Inspirational Stories...
I saw this on AOL's homepage and thought I would share it with you! We can all do this- and am so proud of all of you! I will have to say that yesterday you ALL were my inspiration as I was working out- I wanted to stop so badly, you know, make it easier, but then I remembered in the first post "this will be hard; you will have to work for this" and I pressed onward. I felt SO good afterwards...thank you! I know that we can all do this. I know we are all worthy enough to be in great shape and deserve the life we want with a healthy body!
*Remember, when I mention, take the stairs, park further- those are additional calories burners...but do not qualify for a workout! Each and every day an adult should receive 30 minutes of constant physical activity; to lose weight, we need to make the time 60 minutes or more! (Work up to a goal- don't give up if you can't do 30 right now- just add more and more each day). Does anyone know the recomended amount of physical activity for a child?
**Thank you Stevie for pointing out the comments don't work- I have now fixed this that you can leave a comment- select anonymous- then remember to sign your name! Yay! Thanks again!
*Remember, when I mention, take the stairs, park further- those are additional calories burners...but do not qualify for a workout! Each and every day an adult should receive 30 minutes of constant physical activity; to lose weight, we need to make the time 60 minutes or more! (Work up to a goal- don't give up if you can't do 30 right now- just add more and more each day). Does anyone know the recomended amount of physical activity for a child?
**Thank you Stevie for pointing out the comments don't work- I have now fixed this that you can leave a comment- select anonymous- then remember to sign your name! Yay! Thanks again!
VOTE:
Please take a Vote....this upcoming Saturday is our second weigh in- the first with results...eacch Sunday I will post the BIGGEST LOSER of the week; would you also like me to post EVERYONE's percentages, to see where you rank- OR....not post it. Or, maybe do the TOP 3.
Leave a comment on what you think!
Leave a comment on what you think!
Sunday, January 3, 2010
Total...
We are still waiting for some payment from some people; so I don't want to get your hopes up...but, we had 15 people weigh in yesterday!!
How did everyone's weekend go?
How did everyone's weekend go?
Saturday, January 2, 2010
Not one...
COMMENT has been left; so I'm going to guess that you just don't know how- and that you all read this, right? You don't want me to turn all Jillian Michaels on you! So, here's how to leave a comment:
below this post is a link that will say "0 comments" or "1 comment", etc. Click on that. Fill in a comment in the empty box...sign your name...and hit submit. Pretty simple- but let me know if you have problems...PLEASE leave a comment so I know you know how!
Smile!
below this post is a link that will say "0 comments" or "1 comment", etc. Click on that. Fill in a comment in the empty box...sign your name...and hit submit. Pretty simple- but let me know if you have problems...PLEASE leave a comment so I know you know how!
Smile!
Friday, January 1, 2010
Welcome!
Excellent job to you for making this step for a healthier YOU! Together we can and WILL lose this unwanted weight! Remember, you will have to work hard...so hard to get where you want to be...but I know you can do it!
2. Watch your proportions. If you eat slower, it will give your stomach time to digest, which you may become fuller faster; preventing over eating. Think about what you are about to indulge in...do you REALLY want that cookie? If so, wait 30 minutes...if you still want it then...go for it...just don't eat all of them!
3. Park further away at the store! Who needs that preemo spot, you're going to walk around the store, right? What's a few more steps outside enjoying the fresh (yet cold in Ohio) air! Use the steps instead of an elevator...I mean, who wants to breathe in yucky air in the elevator- who knows who may have let one rip if it's crowded?!?
Here are a few tips on how you can get started:
1. Write it down! Everything that goes into your mouth (even the tiny stuff as small as a Hershey kiss). Not only document your food intake, but also your water intake. Write down your workouts; this will be fun in the future to reference back to when you are achieving more than what you thought you could.
1. Write it down! Everything that goes into your mouth (even the tiny stuff as small as a Hershey kiss). Not only document your food intake, but also your water intake. Write down your workouts; this will be fun in the future to reference back to when you are achieving more than what you thought you could.
2. Watch your proportions. If you eat slower, it will give your stomach time to digest, which you may become fuller faster; preventing over eating. Think about what you are about to indulge in...do you REALLY want that cookie? If so, wait 30 minutes...if you still want it then...go for it...just don't eat all of them!
3. Park further away at the store! Who needs that preemo spot, you're going to walk around the store, right? What's a few more steps outside enjoying the fresh (yet cold in Ohio) air! Use the steps instead of an elevator...I mean, who wants to breathe in yucky air in the elevator- who knows who may have let one rip if it's crowded?!?
4. Measure. Yes, get out the ole tape measure....measure your waist, hips, arms (biceps) and thighs. This will help you for those days when you do EVERYTHING that week to lose weight and then, you see no drop in the numbers. More then likely, you've lost inches; and this is a GREAT way to tell. Also, another fun thing is to take a "Before" picture. Actually, I highly recommend this...no, you don't have to wear spandex shorts and a sports bra (for us ladies), but be sure that you have a full body front/side picture
5. Set short & long term goals. By this, I mean- instead of saying I want to lose 20 pounds, say...I would like to lose 1.5 pounds this week...and work for that. Sometimes setting the long term goals so far away...it's hard to see them so we lose track easier.
6. Make it known! Why be ashamed for wanting to live a healthier life? You should be proud for making this decision. Make it known to your family/friends that you have made this step so they can help you along the way. So, let some people know~who knows they may want to join you!
7. Ask your Dr if it's okay to begin a workout regimn...I am not one...nor will I ever be one that I foresee...
***These are just a few things to get us started. Finally, I ask that you leave a comment because in the future we will have entries, recipes, and contests...lots of fun stuff! So what are you waiting for- leave a comment & be sure to sign your name! :-)
***These are just a few things to get us started. Finally, I ask that you leave a comment because in the future we will have entries, recipes, and contests...lots of fun stuff! So what are you waiting for- leave a comment & be sure to sign your name! :-)
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