Um, not doing so great with one of those goals. The night snacking! Ugh! Well, as soon as I typed that blog, I was craving for something. Anything!
And I caved!
A bowl of cereal. That wasn't really what I wanted, but it was the only thing around that was quick. I did 75 minutes of workout, I did the 10 cups of water and the no coffee. Yippee! But I see where I have to work the hardest.
And this morning I almost caved with the coffee. I poured a cup, added Splenda and cream, but I just sat it on my desk and smelled it. Did not drink a drop. Yippee!
I am on cup number 8 of my water and have yet to do my workout, which will have me drinking the last 2. I have two workouts scheduled that total 75 minutes. So today has been a great day so far...as long as I don't give into late night snacking after I post this blog!
Monday, January 25, 2010
Sunday, January 24, 2010
Goals for the week
I miss my healthy/fitness blogging so I am challenging myself to blog about something here daily. I have been distracted with other elements of my life, not that I haven't still been eating right and exercising, just not a lot of time to think about it 24-7 as I have in the past.
Anyway, I decided to post my weekly goals here on what I would like to stay on top of. I struggle like everyone else and I have some weaknesses.
Goal 1:
No coffee! It's not that it is bad, but it is the things I add to it. I have gone a month without it before, but I need to be done with it for good! So far I have gone five days without it so hopefully I can do this for another week.
Goal 2:
10+ cups of water. May seem like a lot to some, but for me, 10 is just the base minimum for me. 8 is not enough for me, so I strive for 10 daily and more if I can.
Goal 3:
At least 75 minutes of exercise a day. I think I can actually achieve this because I have some intense workouts planned this week.
Goal 4:
No late night snacking! Of all my issues, I think this is the worse. I just can't seem to control it sometimes. I went 3 days last week with no late night snacking, so I am hoping to have a 7-day streak this week.
That's all for this week. I would throw the sleep issue in here, but I am not ready to tackle that for this week. But the not having coffee in the morning should make me WANT to get to sleep earlier. We'll see.
Anyway, I decided to post my weekly goals here on what I would like to stay on top of. I struggle like everyone else and I have some weaknesses.
Goal 1:
No coffee! It's not that it is bad, but it is the things I add to it. I have gone a month without it before, but I need to be done with it for good! So far I have gone five days without it so hopefully I can do this for another week.
Goal 2:
10+ cups of water. May seem like a lot to some, but for me, 10 is just the base minimum for me. 8 is not enough for me, so I strive for 10 daily and more if I can.
Goal 3:
At least 75 minutes of exercise a day. I think I can actually achieve this because I have some intense workouts planned this week.
Goal 4:
No late night snacking! Of all my issues, I think this is the worse. I just can't seem to control it sometimes. I went 3 days last week with no late night snacking, so I am hoping to have a 7-day streak this week.
That's all for this week. I would throw the sleep issue in here, but I am not ready to tackle that for this week. But the not having coffee in the morning should make me WANT to get to sleep earlier. We'll see.
Thursday, January 7, 2010
New Year, New You
How many times do we hear this phrase? Lots! Personally, I hate it. Well, not hate, dislike. I also hate...okay, dislike when people say the do no make New Year's Resolutions. Instead, they make goals. Umm, HELLO! It's like the same thing!
Whatever you decide to call them or make them, be it the middle of the year or every month, the object is to just do it!! Be successful at it. Don't let one day destroy your plans. I now I stumble a lot, and people think because I have lost 40 pounds, I know all the answers.
I wish I did!
I gained 10 of it back, so it's a never ending battle for me. I never thought I would let it get out of hand again, but it has. Well, I didn't gain it all back, which could have very well happened if I did not tell myself to STOP! I was so tired of eating the same things over, and over again. I tried all types of variety, even going raw for awhile. Well now, I am not even a vegetarian anymore. I needed something to spice things up.
But hey, no excuses here. I'm human. I try my best every day and that is the best I can do.
Whatever you decide to call them or make them, be it the middle of the year or every month, the object is to just do it!! Be successful at it. Don't let one day destroy your plans. I now I stumble a lot, and people think because I have lost 40 pounds, I know all the answers.
I wish I did!
I gained 10 of it back, so it's a never ending battle for me. I never thought I would let it get out of hand again, but it has. Well, I didn't gain it all back, which could have very well happened if I did not tell myself to STOP! I was so tired of eating the same things over, and over again. I tried all types of variety, even going raw for awhile. Well now, I am not even a vegetarian anymore. I needed something to spice things up.
But hey, no excuses here. I'm human. I try my best every day and that is the best I can do.
Monday, November 9, 2009
OMG! I ate the whole thing!
What do you do when you have gone over board with your eating? Maybe you had too many slices of pizza. Maybe you ate the whole quart of ice cream. Maybe you went to the buffet with good intentions, but devoured everything in site!
Not to worry. It's not over for you. Suck it up and move on to the next meal (a healthy one) or the next day (a better one). Don't look at it like "Oh well, I screwed up my 'diet' I might as well forget it."
First of all this is not a DIET!! It's a lifestyle: which means every little bite, every little exercise, and every little thought you have about weight loss would occur on a DAILY basis, for the rest of you life.
We stumble, we forget, we lapse, we're tired, we're busy, life gets in the way, a child wants attention, work stresses us, it's Girls Night Out, it Christmas, it's Easter, it's my birthday....you get the idea. What some call EXCUSES. The only one making you "eat the whole thing" is YOU!
How bad do you want t??
Not to worry. It's not over for you. Suck it up and move on to the next meal (a healthy one) or the next day (a better one). Don't look at it like "Oh well, I screwed up my 'diet' I might as well forget it."
First of all this is not a DIET!! It's a lifestyle: which means every little bite, every little exercise, and every little thought you have about weight loss would occur on a DAILY basis, for the rest of you life.
We stumble, we forget, we lapse, we're tired, we're busy, life gets in the way, a child wants attention, work stresses us, it's Girls Night Out, it Christmas, it's Easter, it's my birthday....you get the idea. What some call EXCUSES. The only one making you "eat the whole thing" is YOU!
How bad do you want t??
Thursday, September 3, 2009
Become your own lifestyle coach
Why do certain "diets" work and others don't? I'm going to go out on a limb and say something I have never heard about dieting. THERE IS NO SUCH THING AS A FAD DIET! Why? Any kind of "diet" were something is restricted (calories, fat, carbs, etc.) will work for some, maybe not all, but it works. It only becomes labeled a fad because it doesn't work for EVERYONE, or people can't stick to it for a LIFETIME, or that it becomes a less popular way of "dieting."
And I hate that word "dieting" hence the quotes. I'll call it weight loss program from here on out. I've read so-oooo, so-ooooo many books on weight loss over the years. I have oodles of magazines laying around my house. From the worse of the worse, to the best of the best, they all claim they can help you to lose weight. But can they really?
Sure, maybe, who knows. The key to any weight loss program is, will it work for YOU!! Not how well it worked for Marie Osmond, Phyllicia Rashad, or Beyonce, or the Biggest Loser winner. So here's my approach: study all weight loss programs. All of them! Read all the books, from Atkins, to South Beach, to Clean Eating to the Biggest Loser approach and Weight Watchers. By doing this, I create MY OWN PLAN.
See, it's like this. Awhile ago I blogged about my new weight loss ratio 50/30/20 (versus the 80/10/10 ratio). In mine I threw out heredity and made it nutrition/exercise/behavior modification. I have still been working on this theory, and then it hit me! Why, this is just another "formula" that people will want to follow and magically have weight loss results.
Because the 80/10/10 ratio is just a formula. It's no set in stone rule. For some nutrition is NOT the problem. How many times do you run across people who say they eat healthy (and actually do) but can not lose weight? I was one of those. I ate generally healthy, but my problem was the occasional binges...which actually has nothing to do with nutrition. I knew how to eat healthy, but my BEHAVIOR was to overeat on even healthy foods.
Note I said, BEHAVIOR, which is a key component in weight loss. So even if someone ate healthy AND exercised, certain behaviors in their lives could still cause weight gain (exercising too much, overtraining, binges, not eating enough, etc.) It's a little complicated, but basically, by "piecing" together several weight loss plans, you can fit it better into your life. Sometimes my mentality is, "Well, if Atkins worked for you, maybe me." Or, "P90X worked great for you, you lost a lot of weight, I know I will too." Just don't buy up all your stock in a particular plan--try them all out (hint...even the ones that get bad reviews!)
Lots of times I find I like certain aspects of a weight loss plan, and hate others. So what works for me I keep, and what does not, leave it. Then I incorporate another plan and see what I like about that. I hear people bashing and/or praising Tosca Reno's book like it's the Bible of weight loss (although I do recommend it for all my clients), but truly, just gain some knowledge about healthy eating AND exercise anywhere you can.
Oh, and everyone knows I am a BIG Jillian fan! But her plans have faults as well. Geez, now she has her own supplement line and people will think it's a magic pill, EVEN THOUGH SHE ALWAYS CLAIMS THERE IS NONE! So take everything with a grain of salt, from the smartest, brightest, toughest trainers/nutritionist/lifestyle coaches/authors out there and become your OWN Lifestyle Coach.
And I hate that word "dieting" hence the quotes. I'll call it weight loss program from here on out. I've read so-oooo, so-ooooo many books on weight loss over the years. I have oodles of magazines laying around my house. From the worse of the worse, to the best of the best, they all claim they can help you to lose weight. But can they really?
Sure, maybe, who knows. The key to any weight loss program is, will it work for YOU!! Not how well it worked for Marie Osmond, Phyllicia Rashad, or Beyonce, or the Biggest Loser winner. So here's my approach: study all weight loss programs. All of them! Read all the books, from Atkins, to South Beach, to Clean Eating to the Biggest Loser approach and Weight Watchers. By doing this, I create MY OWN PLAN.
See, it's like this. Awhile ago I blogged about my new weight loss ratio 50/30/20 (versus the 80/10/10 ratio). In mine I threw out heredity and made it nutrition/exercise/behavior modification. I have still been working on this theory, and then it hit me! Why, this is just another "formula" that people will want to follow and magically have weight loss results.
Because the 80/10/10 ratio is just a formula. It's no set in stone rule. For some nutrition is NOT the problem. How many times do you run across people who say they eat healthy (and actually do) but can not lose weight? I was one of those. I ate generally healthy, but my problem was the occasional binges...which actually has nothing to do with nutrition. I knew how to eat healthy, but my BEHAVIOR was to overeat on even healthy foods.
Note I said, BEHAVIOR, which is a key component in weight loss. So even if someone ate healthy AND exercised, certain behaviors in their lives could still cause weight gain (exercising too much, overtraining, binges, not eating enough, etc.) It's a little complicated, but basically, by "piecing" together several weight loss plans, you can fit it better into your life. Sometimes my mentality is, "Well, if Atkins worked for you, maybe me." Or, "P90X worked great for you, you lost a lot of weight, I know I will too." Just don't buy up all your stock in a particular plan--try them all out (hint...even the ones that get bad reviews!)
Lots of times I find I like certain aspects of a weight loss plan, and hate others. So what works for me I keep, and what does not, leave it. Then I incorporate another plan and see what I like about that. I hear people bashing and/or praising Tosca Reno's book like it's the Bible of weight loss (although I do recommend it for all my clients), but truly, just gain some knowledge about healthy eating AND exercise anywhere you can.
Oh, and everyone knows I am a BIG Jillian fan! But her plans have faults as well. Geez, now she has her own supplement line and people will think it's a magic pill, EVEN THOUGH SHE ALWAYS CLAIMS THERE IS NONE! So take everything with a grain of salt, from the smartest, brightest, toughest trainers/nutritionist/lifestyle coaches/authors out there and become your OWN Lifestyle Coach.
Wednesday, July 22, 2009
Goal-setting
Goals serve to keep us motivated, energized and focus on an outcome. But before you go out setting goals, there are a few things to make sure of.
- Goals should be specific
- Ultimate goals should be broken down into incremental, short term goals (one-two months).
- Goals should be time-based.
- A formal method of tracking progress is required.
- A formal plan of action is needed to facilitate goals.
- Goal should be prioritized.
This of course comes from my LWMC text. And as always, I apply my new found knowledge (not that this was anything new I learned) to my life right now. So here are my detailed out goals for the rest of the year.
1. 117 by September 15. That's my birthday. And though I would love to actually be lower than that, I'm not pushing it. I was down as low as 117.2 earlier this year and I just want to get back there.
2. 110 by October 31. Wow! That's going to be harder than it seems. 7 weeks in between those two goals.
3. Body fat at 20% of less by December 25. I picked Christmas because I want that for my Christmas present.
Now how will I get there? Clean eating 90% of the time, and that's every day. No off day! Starting INSANITY on August 1 and doing that for 60 days. That should help me drop some crucial pounds and get the body tight. I will be starting P90X right after that and that should get the body fat dropped.
I can do this!
Wednesday, July 15, 2009
LWMC here I come!
This was cool.
So I'm studying my LWMC material. Still in Chapter 15 after many weeks. It's a killer chapter. I'm finally finishing Chapter 15 in the workbook. At the end of each section there are some "Show what you know" problems for us to do. Basically like case studies of clients we will be working with. The last one states this:
"Joe has been your client for several weeks and seems to be successfully changing his eating habits with the exception of late-night snacking. What would you suggest to help Joe solve this problem"
SO I'm thinking, hmm, the self-monitoring and problem-solving I did for myself a few blogs ago would be perfect. Gee! I'm smarter than I know. Here's what the book answered.
"Determine what is causing the behavior by asking him is he is hungry, bored, or stressed while he is snacking. If he is hungry, suggest that he eats more calories during the day [Which is one of the hypotheses that I came up with for myself!] If he is bored, suggest that he get out of the house for a walk, stay busy, or stay away from snacks by doing something productive. If he is stressed, suggest that he incorporate relaxation techniques into his daily routine to reduce the likelihood of eating to alleviate stress. If Joe doesn't know why he is snacking, suggest that he keep a log to note the factors that seem to precede and follow the late-night snacking during the week, along with his thoughts and feelings while he is snacking. Once he understands the factors that contribute to the behavior, he can take steps to change them."
I loved their answer as well as mine. So people, I am getting my head in the right place with this LWMC. I may pass the test after all!
So I'm studying my LWMC material. Still in Chapter 15 after many weeks. It's a killer chapter. I'm finally finishing Chapter 15 in the workbook. At the end of each section there are some "Show what you know" problems for us to do. Basically like case studies of clients we will be working with. The last one states this:
"Joe has been your client for several weeks and seems to be successfully changing his eating habits with the exception of late-night snacking. What would you suggest to help Joe solve this problem"
SO I'm thinking, hmm, the self-monitoring and problem-solving I did for myself a few blogs ago would be perfect. Gee! I'm smarter than I know. Here's what the book answered.
"Determine what is causing the behavior by asking him is he is hungry, bored, or stressed while he is snacking. If he is hungry, suggest that he eats more calories during the day [Which is one of the hypotheses that I came up with for myself!] If he is bored, suggest that he get out of the house for a walk, stay busy, or stay away from snacks by doing something productive. If he is stressed, suggest that he incorporate relaxation techniques into his daily routine to reduce the likelihood of eating to alleviate stress. If Joe doesn't know why he is snacking, suggest that he keep a log to note the factors that seem to precede and follow the late-night snacking during the week, along with his thoughts and feelings while he is snacking. Once he understands the factors that contribute to the behavior, he can take steps to change them."
I loved their answer as well as mine. So people, I am getting my head in the right place with this LWMC. I may pass the test after all!
Subscribe to:
Posts (Atom)