At the end of this week we are at the half way point of this year!!! Can you believe it? Only 26 more weeks until Happy New Year 2013.
At this midway point are you midway to your goal? What things are you doing well and which things are sliding? Did you rise to my challenge last week and inspire yourself to try something new for a short term challenge?
As I'm writing I'm enjoying a bowl of plain yogurt with homemade granola, protein powder, ground flax seed and raspberries. This is my mid-morning meal used to curb spikes in blood sugar and prevent major food cravings and eatanythingIcangetmyhandson binges.
I'd like to encourage you to break your day up into 3 hour sections and make sure that you eat in each of those times. A little protein with some light carbs (think fruit or veg) at every meal will help to curb cravings and let you feel pleasantly full. You can always add other things to it but it's important to have the protein at each meal. Some meals may be smaller than others or you might have them all the same size. We really should start out with a decent meal in the morning and lighten up as the day goes on, but I'm more concerned that you regularly space your food so that you can help yourself along on this journey.
Give it a try over the next week and let me know if you find a difference not only in what and how often you feel a desire to eat but how your mood changes with it.
Have a great week!
Wednesday, June 27, 2012
Monday, June 18, 2012
Weight Loss Challenge 2012 Week 25
So I've been feeling the need to kick things up a notch personally. There are just times where the big goal seems too remote and so creating shorter goals within the big goal is often what makes the end goal attainable.
My area of struggle is food. I love to eat! I love to cook! Those 2 things often are my downfall since I can get on a cycle of eating either too much food or making unhealthy food choices or both. I have decided in order to kick start my summer I will challenge myself to a bit of an extreme healthy food and portion size eating regime for 1 week. Based on how it's going I may add a second week and then back things off a bit. I have a very specific food menu set out for this week as well as what time I'll be eating each item in order to maintain blood sugar levels and stave off hunger and cravings.
My challenge to you this week is to find youself a challenge within this challenge to motivate you onward toward your end goal. Perhaps you'll choose to exercise daily or do ab exercises daily or cut out all sugar or have a vegetarian week. Whatever it is try to make it tough but achievable. Maybe a week seems too long but 3 days would still be tough. Pick something, tell your support person so they'll check up on you and go to it!
Have a great week! Maybe you could post what challenge you're taking on.
Tuesday, June 12, 2012
Weight Loss Challenge 2012 Week 24
Well I'm finally moved and mostly unpacked or at least enough to find my. Imputed and attempt to get. A k on tra k with the weekly blogging. I hope you are on track with the challenge. Are you finding it easier or harder in this warmer weather to get exercise in. I know this tends to be a busy time of year and it's so easy to jump off the good habits you've started and on to bad ones if you aren't vigilant.
I am trying to get back on a better schedule too now that we have moved. It's far too easy to make excuses about things you need to get done and push exercise to the bottom of the list when really we would find more energy and clarity of mind to get the necessary things done well and efficiently if we only exercised first.
You may also find at this time of year your body starts to look for lighter fresher foods to get more water in with the heat outside. Take advantage of the fresh fruit and produce out there and eat lighter meals more frequently. Remember to include protein such as nuts, seeds, eggs, legumes or lean meats to help fill you up and repair muscle.
Also, water intake is especially important if you are exercising in hot weather. Don't replace your water with sugary drinks like ice tea and lemonade unless you are making them yourself and keeping the sugar low or non-existent.
Continue to up your exercise and try a new exercise this week. See if you can entice a friend or neighbor to join you in this warm weather.
Have a great week!
Wednesday, May 30, 2012
Weight Loss Challenge 2012 Week 22
Just a quick note of apology for not posting this week. We are in the middle of moving homes and our internet has been sketchy. I will do my best to post next week but internet connections may not be up at the new place quite on time so I thought I'd do a short post this week just to give you a couple of goals to aim at over the next couple of weeks.
Goal #1: See if you can get 2 days of weights in this week and next week. This can be done with dumbbells, water bottles, cans, whatever you'd like. Try doing lunges, squats, bicep curls, tricep kick backs, then push ups and planks each time you do weights. Do not do your 2 days of weights on consecutive days. There must be at least one day in between. This week do just one set of anywhere between 8 - 15 repetitions of each exercise. Next week repeat it and do a second set both days. You will be surprised at how much of a difference weight training makes to the look of your body and fit of your clothes.
Goal #2: Smile at a complete stranger once a day for no reason at all. Smiling improves your immune system. Chances are you'll start a chain reaction and that person will smile at someone else for no reason too. And so on and so on and so on.
Have an awesome couple of weeks! I'll be back as soon as the dust settles :)
Goal #1: See if you can get 2 days of weights in this week and next week. This can be done with dumbbells, water bottles, cans, whatever you'd like. Try doing lunges, squats, bicep curls, tricep kick backs, then push ups and planks each time you do weights. Do not do your 2 days of weights on consecutive days. There must be at least one day in between. This week do just one set of anywhere between 8 - 15 repetitions of each exercise. Next week repeat it and do a second set both days. You will be surprised at how much of a difference weight training makes to the look of your body and fit of your clothes.
Goal #2: Smile at a complete stranger once a day for no reason at all. Smiling improves your immune system. Chances are you'll start a chain reaction and that person will smile at someone else for no reason too. And so on and so on and so on.
Have an awesome couple of weeks! I'll be back as soon as the dust settles :)
Tuesday, May 22, 2012
Weight Loss Challenge 2012 Week 21
Okay, so I took a week off posting. Did it bother you? There was one comment looking for last week's post but no responses to is. I was actually testing you. I sat down to write last week's post and then thought. What will you do if I don't write? Will you decide that means you can slack off or will you press on, drink your water, add your 10%? So what did you do?
I wonder if you realize how important it is to motivate yourself and not to rely on anyone else to do that for you. In some ways it's nice to have something to follow and some encouragement but really it's self-motivation that will cause you to continue for life, not my weekly blog or a friend who is trying as well or whatever is your, dare is say, crutch.
You need to want this for yourself. You need to find your own motivation to be healthy, eat healthy, be active, look fit. For this next week I'd like you to make a list of all the reasons you want this. Could be as shallow as looking good in a swim suit (although I like that reason) to as serious as to not have another heart attack. Find your motivation and put it somewhere you'll see it often.
Hey, and post to let me know what DID you do this past week.
I wonder if you realize how important it is to motivate yourself and not to rely on anyone else to do that for you. In some ways it's nice to have something to follow and some encouragement but really it's self-motivation that will cause you to continue for life, not my weekly blog or a friend who is trying as well or whatever is your, dare is say, crutch.
You need to want this for yourself. You need to find your own motivation to be healthy, eat healthy, be active, look fit. For this next week I'd like you to make a list of all the reasons you want this. Could be as shallow as looking good in a swim suit (although I like that reason) to as serious as to not have another heart attack. Find your motivation and put it somewhere you'll see it often.
Hey, and post to let me know what DID you do this past week.
Monday, May 7, 2012
Week Loss Challenge 2012 Week 19
Things are starting to progress. It really is spring, the days are definitely longer, the weather is warmer and every type of sports activity is starting up. So have you checked out your community's options yet?
I have challenged myself to getting out with my 8-year-old daughter twice a week. Once for a run while she bikes and once for a run while she runs. I have to say her running is a lot faster than mine so although we don't go far I am panting.
My son has been learning soccer indoors this spring and so I think some family soccer games will need to be added to our weekly menu just for fun. I also realize I could fit in some laps at the local pool while the rest of the family splashes in the kids area and then join them.
I too need to start looking for activity that is just fun. Why does everything have to be a timed amount of exercise? It doesn't. Besides, how better for my kids to be healthy than to see mom and dad being active and having fun while they benefit from family time. Really my kids see mom out running and going to the gym more than enough but it doesn't include them and they aren't about to "work out" at their age.
This week try to get out and active with your family, your friends, your neighbours, just for fun. Bet that's a REAL challenge. Post what you found to do so we all can benefit from your ideas. Have a great week!
I have challenged myself to getting out with my 8-year-old daughter twice a week. Once for a run while she bikes and once for a run while she runs. I have to say her running is a lot faster than mine so although we don't go far I am panting.
My son has been learning soccer indoors this spring and so I think some family soccer games will need to be added to our weekly menu just for fun. I also realize I could fit in some laps at the local pool while the rest of the family splashes in the kids area and then join them.
I too need to start looking for activity that is just fun. Why does everything have to be a timed amount of exercise? It doesn't. Besides, how better for my kids to be healthy than to see mom and dad being active and having fun while they benefit from family time. Really my kids see mom out running and going to the gym more than enough but it doesn't include them and they aren't about to "work out" at their age.
This week try to get out and active with your family, your friends, your neighbours, just for fun. Bet that's a REAL challenge. Post what you found to do so we all can benefit from your ideas. Have a great week!
Monday, April 30, 2012
Weight Loss Challenge 2012 Week 18
So, did you find something new to do this week? Have you tried out some weights or a new class or type of exercise? Did you find it challenging? If you did then you're on the right track. The moment we start finding exercise easy then we need to consider making a change in order to keep our body challenged. Now just because it becomes challenging again does not have to mean we hate it or don't want to do it. That seems to be the problem for most people and I'd like to help you get around that part.
Exercise can be fun. Really, no joke. It's just that not everyone wants their exercise to be going to the gym and doing the eliptical or treadmill or an aerobics class. Can you remember the last time you looked forward to exercise? I bet you didn't call it exercise. Maybe it was playing baseball with friends when you were 11 or going to the beach and swimming as a teenager. Maybe it was going out for a walk with your partner or biking with your child. When was the last time you were active and didn't really notice it? That may be the type of activity you are best suited for. Hmmmm.... puts things in a different light doesn't it?
Yes, it is a good idea to do weights and cardio and some form of exercise regularly, but if you are really going to accomplish this year's challenge you have to find something that you enjoy or it's just work and nobody wants to do that. If you can find a couple of things that you think you'd enjoy that are active and only have to add in some weights and maybe some walking or another form of exercise one day a week then it just becomes a part of your life rather than a big OH NO I HAVE TO WORK OUT TODAY.
Take a little time this week thinking about what forms of activity you have enjoyed or think you would enjoy and then scope out when and where those activities are going on in your community. Could you join a baseball team or a squash league or take some swimming lessons to make exercise something you look forward to? Is there something you could do with your kids or lessons you could do together? I know in my community there is a running group that caters to the whole family. Time to get creative. Find something you could really enjoy. Happy looking!
Exercise can be fun. Really, no joke. It's just that not everyone wants their exercise to be going to the gym and doing the eliptical or treadmill or an aerobics class. Can you remember the last time you looked forward to exercise? I bet you didn't call it exercise. Maybe it was playing baseball with friends when you were 11 or going to the beach and swimming as a teenager. Maybe it was going out for a walk with your partner or biking with your child. When was the last time you were active and didn't really notice it? That may be the type of activity you are best suited for. Hmmmm.... puts things in a different light doesn't it?
Yes, it is a good idea to do weights and cardio and some form of exercise regularly, but if you are really going to accomplish this year's challenge you have to find something that you enjoy or it's just work and nobody wants to do that. If you can find a couple of things that you think you'd enjoy that are active and only have to add in some weights and maybe some walking or another form of exercise one day a week then it just becomes a part of your life rather than a big OH NO I HAVE TO WORK OUT TODAY.
Take a little time this week thinking about what forms of activity you have enjoyed or think you would enjoy and then scope out when and where those activities are going on in your community. Could you join a baseball team or a squash league or take some swimming lessons to make exercise something you look forward to? Is there something you could do with your kids or lessons you could do together? I know in my community there is a running group that caters to the whole family. Time to get creative. Find something you could really enjoy. Happy looking!
Monday, April 23, 2012
Weight Loss Challenge 2012 Week 17
Here it is, our next 6 week cycle. It's time to make some changes. The point of these 6 week cycles is to cause our body and brain which is quick to adapt to be re-challenged to continue its weight loss rather than hitting a plateau and slowing down. We want you to increase your metabolism so that you are always burning more calories even when you're not exercising.
Now, I know this is maybe not your favourite part. I realize that finding it easier now to do whatever exercise and eating changes you've all ready made makes changing it a challenge. Thus the name, "Weight Loss Challenge" because it is a challenge. You need to be creative in keeping your body and mind challenged so that things continue to head towards your end goal. Besides if we do the same thing all the time you would get bored mentally and so does your body.
So what are you going to change? You need to do something totally different. If you aren't currently doing any weight training then you need to either get a DVD or go online and look at some basic weight training exercises. Weight training helps to increase your muscle mass which helps you to increase your metabolism among many other benefits. It also makes your cardio exercise easier because you have more muscle and less fat to support your joints and bones. Add a couple of days of weight training so that your 10% increase this week includes it in your total time. So you don't have to have it on top of your other exercise you're just swapping it in for some of the cardio time. Try to find exercises that complement opposing muscles groups. If you work your biceps, work your triceps. If you work your chest, work your back. If you work your quadriceps, work your hamstrings. You may want to pick one day to do your upper body and the other day to do your lower body.
The other thing you may want to add to this 6 week cycle is abdominal exercises every other day. Start with 10 exercises in 3 different muscle groups, your upper abs, your lower abs and your sides. You may also want to do 1 core exercise like a plank which you hold for increasing periods of time as you get stronger. Look plank exercises up online and you'll get a million different variations.
See what you can find for these next 6 weeks as far as new or different exercise options and go for it. Have a great week finding your new challenges.
Now, I know this is maybe not your favourite part. I realize that finding it easier now to do whatever exercise and eating changes you've all ready made makes changing it a challenge. Thus the name, "Weight Loss Challenge" because it is a challenge. You need to be creative in keeping your body and mind challenged so that things continue to head towards your end goal. Besides if we do the same thing all the time you would get bored mentally and so does your body.
So what are you going to change? You need to do something totally different. If you aren't currently doing any weight training then you need to either get a DVD or go online and look at some basic weight training exercises. Weight training helps to increase your muscle mass which helps you to increase your metabolism among many other benefits. It also makes your cardio exercise easier because you have more muscle and less fat to support your joints and bones. Add a couple of days of weight training so that your 10% increase this week includes it in your total time. So you don't have to have it on top of your other exercise you're just swapping it in for some of the cardio time. Try to find exercises that complement opposing muscles groups. If you work your biceps, work your triceps. If you work your chest, work your back. If you work your quadriceps, work your hamstrings. You may want to pick one day to do your upper body and the other day to do your lower body.
The other thing you may want to add to this 6 week cycle is abdominal exercises every other day. Start with 10 exercises in 3 different muscle groups, your upper abs, your lower abs and your sides. You may also want to do 1 core exercise like a plank which you hold for increasing periods of time as you get stronger. Look plank exercises up online and you'll get a million different variations.
See what you can find for these next 6 weeks as far as new or different exercise options and go for it. Have a great week finding your new challenges.
Monday, April 16, 2012
Weight Loss Challenge 2012 Week 16
Here we are at the last week or our first 6-week cycle. Whatever you have been doing, keep doing it this week. Give it your very best effort since we're going to shake things up a bit for the next 6 weeks.
Did you try a new food last week and up your intensity on your activity? We're starting to see some results. Thanks to those of you who are posting what is happening with your challenge. It's great to see. Keep sending those comments in!
So really this is an easy week as far as what to do but should feel like a challenging week as far as how much effort you give to each thing. Don't forget to add 10% more time to your activity this week, drink 8 - 10 cups of water each day and really pay attention to how much effort you are putting in this week.
I'm looking forward to changing things up next week. Don't want you to get bored :) Have an awesome week!
Did you try a new food last week and up your intensity on your activity? We're starting to see some results. Thanks to those of you who are posting what is happening with your challenge. It's great to see. Keep sending those comments in!
So really this is an easy week as far as what to do but should feel like a challenging week as far as how much effort you give to each thing. Don't forget to add 10% more time to your activity this week, drink 8 - 10 cups of water each day and really pay attention to how much effort you are putting in this week.
I'm looking forward to changing things up next week. Don't want you to get bored :) Have an awesome week!
Monday, April 9, 2012
Weight Loss Challenge 2012 Week 15
How are you doing with your eating? I only ask that because an influx of chocolate has arrived in our home with the Easter weekend as well as extra snacks and heavy meals. It seems like even if you are on track our holidays are spaced out perfectly to sabotage us every couple of months.
Well, it's time to move on. If you gave in to the chocolate and candies or the feasts you really have to just put it behind you and realize that today is a new day and this is a new week and whatever you do now is what you can control. Time to buckle down and make these last 2 weeks of our first 6 week cycle really count.
I'd like you to do 2 things this week. First, change one of your exercise days to something completely different. If you run then try something slower or using different muscles (eg yoga or zumba) if you're walking then try a pilates DVD or a dancing video game. Maybe you could try tennis or a game of soccer with your kids or pull out your bike, or do some weights. Whatever it is it's time to try something new just once this week.
Second, I'd like you to find a new food you've never or rarely eaten and figure out how to prepare it and try it this week (eg quinoa, swiss chard, dragon fruit).
Don't forget to add 10% more time to your activity this week as well as continuing to watch your calories. Don't stop recording your food and exercise in your journal. Until next week.
Well, it's time to move on. If you gave in to the chocolate and candies or the feasts you really have to just put it behind you and realize that today is a new day and this is a new week and whatever you do now is what you can control. Time to buckle down and make these last 2 weeks of our first 6 week cycle really count.
I'd like you to do 2 things this week. First, change one of your exercise days to something completely different. If you run then try something slower or using different muscles (eg yoga or zumba) if you're walking then try a pilates DVD or a dancing video game. Maybe you could try tennis or a game of soccer with your kids or pull out your bike, or do some weights. Whatever it is it's time to try something new just once this week.
Second, I'd like you to find a new food you've never or rarely eaten and figure out how to prepare it and try it this week (eg quinoa, swiss chard, dragon fruit).
Don't forget to add 10% more time to your activity this week as well as continuing to watch your calories. Don't stop recording your food and exercise in your journal. Until next week.
Monday, April 2, 2012
Weight Loss Challenge 2012 Week 14
We are halfway through our first 6 week cycle and from the posts coming in you're starting to see some progress. You are probably finding that you are either getting into a rhythm or your getting into a rut. Hopefully you are finding this first 6 week cycle a challenge and have added some new things to your routine, whether that's a new type of exercise or some different foods or a positive change to an old habit.
You may find that you are getting a little bored again or that you are finding excuses to get out of doing the things you should. This is the time to really dig in. You only have 3 more weeks to really make this first cycle count before we move on to making changes. If you need to try a new exercise or implement "meatless Monday" then start this week. Stick to it for the next 3 weeks. We want to keep you progressing by keeping your mind and body guessing. Once your body thinks it knows what's going on and starts to adapt we'll be changing it up again in order to continue towards your end goals.
I'd really like you to get the water goal down over the next few weeks. 8 - 10 cups per day is what we're aiming for. This can help with many of your other goals. It helps to fill you up, hydrate you, remove toxins along with other benefits. If you'd like to make the most of your first cup in the morning then have it at room temperature or slightly warm with a squeeze of lemon to promote detoxing. Our system is set to unload in the morning and you can help flush things out with this.
Don't forget to add on 10% more time to your exercise this week. Can you push a little harder? Maybe walk a little faster or dance a little more vigourously or choose the bootcamp class over the step. Whatever you are doing, ramp it up a little bit for the next 3 weeks to get the most out of this cycle. Remember you want to be able to talk through whatever form of activity you are doing. If you can't it's too much and you need to back it off.
Have a fantastic spring week! Keep posting your thoughts and progress. It's great to hear how you are doing in your personal challenge!
You may find that you are getting a little bored again or that you are finding excuses to get out of doing the things you should. This is the time to really dig in. You only have 3 more weeks to really make this first cycle count before we move on to making changes. If you need to try a new exercise or implement "meatless Monday" then start this week. Stick to it for the next 3 weeks. We want to keep you progressing by keeping your mind and body guessing. Once your body thinks it knows what's going on and starts to adapt we'll be changing it up again in order to continue towards your end goals.
I'd really like you to get the water goal down over the next few weeks. 8 - 10 cups per day is what we're aiming for. This can help with many of your other goals. It helps to fill you up, hydrate you, remove toxins along with other benefits. If you'd like to make the most of your first cup in the morning then have it at room temperature or slightly warm with a squeeze of lemon to promote detoxing. Our system is set to unload in the morning and you can help flush things out with this.
Don't forget to add on 10% more time to your exercise this week. Can you push a little harder? Maybe walk a little faster or dance a little more vigourously or choose the bootcamp class over the step. Whatever you are doing, ramp it up a little bit for the next 3 weeks to get the most out of this cycle. Remember you want to be able to talk through whatever form of activity you are doing. If you can't it's too much and you need to back it off.
Have a fantastic spring week! Keep posting your thoughts and progress. It's great to hear how you are doing in your personal challenge!
Monday, March 26, 2012
Weight Loss Challenge 2012 Week 13
Wow, spring has arrived and here in Ontario it has provided amazingly warm and sunny days this past week. It puts joy in my heart and a need to get outside to experience the weather. I hope it has motivated you to get out and about too.
This week we are also 1/4 of the way through 2012. Can you believe it? These first 3 months have moved so fast. That means we only have 9 months to go to reach our goals. I'd like to suggest some places to re-evaluate what you are doing in order to make sure things are still progressing towards those goals.
FOOD:
Are you eating all of your food groups?
Have you lowered your red meat consumption?
Are you eating more dark greens and a variety of coloured vegetables?
Have you tried new foods like quinoa, millet, kamut, brown rice, lentils, beans, etc?
Have you lowered your calories per day as we talked about in one of the first weeks?
Are you eating slowly, chewing more, stopping between bites?
Do you know when your snacking or cheating times are and have you found a healthy substitute including drinking a glass of water and waiting 10 minutes before deciding whether you really want something?
Are you drinking 8 - 10 cups of water per day?
ACTIVITY:
Have you found an activity that you either like to do or at least don't mind doing?
Are you increasing your activity time by 10% each week?
Have you started adding some weights to your week even if it is using cans or filled water bottles?
Have you tried something new?
Have you tried different times of day to see what works best for you?
MENTAL:
Have you learned to encourage and motivate yourself or do you have a lot of negative self-talk?
Are you checking in with your support person and do they keep you on track?
Are you still excited about meeting your initial goals and do your frequently remind yourself of what they are?
Can you say to yourself that even if you don't want to do something you will do it anyway because it's what is good for you?
Is there one of these areas that you are pretty good at and one that you are having problems with? We all tend to have a preference but the more that you work on the one that is the tough one the better you will find you will do with this challenge.
Please send in your comments or questions as there are many of you reading and committed to this so I'm sure you could all really offer help and support to each other. Have a great week and don't forget to add your 10% more activity time this week as well as making sure you are on track using today's check list.
This week we are also 1/4 of the way through 2012. Can you believe it? These first 3 months have moved so fast. That means we only have 9 months to go to reach our goals. I'd like to suggest some places to re-evaluate what you are doing in order to make sure things are still progressing towards those goals.
FOOD:
Are you eating all of your food groups?
Have you lowered your red meat consumption?
Are you eating more dark greens and a variety of coloured vegetables?
Have you tried new foods like quinoa, millet, kamut, brown rice, lentils, beans, etc?
Have you lowered your calories per day as we talked about in one of the first weeks?
Are you eating slowly, chewing more, stopping between bites?
Do you know when your snacking or cheating times are and have you found a healthy substitute including drinking a glass of water and waiting 10 minutes before deciding whether you really want something?
Are you drinking 8 - 10 cups of water per day?
ACTIVITY:
Have you found an activity that you either like to do or at least don't mind doing?
Are you increasing your activity time by 10% each week?
Have you started adding some weights to your week even if it is using cans or filled water bottles?
Have you tried something new?
Have you tried different times of day to see what works best for you?
MENTAL:
Have you learned to encourage and motivate yourself or do you have a lot of negative self-talk?
Are you checking in with your support person and do they keep you on track?
Are you still excited about meeting your initial goals and do your frequently remind yourself of what they are?
Can you say to yourself that even if you don't want to do something you will do it anyway because it's what is good for you?
Is there one of these areas that you are pretty good at and one that you are having problems with? We all tend to have a preference but the more that you work on the one that is the tough one the better you will find you will do with this challenge.
Please send in your comments or questions as there are many of you reading and committed to this so I'm sure you could all really offer help and support to each other. Have a great week and don't forget to add your 10% more activity time this week as well as making sure you are on track using today's check list.
Monday, March 19, 2012
Weight Loss Challenge 2012 Week 12
Spring arrives this week. The weather is warmer, the days are longer. As we shed our heavier clothing it's like shedding our skin and your new fitter, more energized body is emerging. You might not see a lot of change outwardly yet, but if you are following the steps each week then things have started to change.
If you aren't seeing much change it is easy to get discouraged and give up but now is the time to dig in and press on. Spring allows for change in more ways than one. Spring is the time for growth and renewal. Make this week the week you recommit yourself to this weight loss challenge. If you've been doing it half-heartedly or have slipped up in your commitment then sit yourself down, look in the mirror and restate your intentions.
Look, I'm not saying change is easy, but I know from personal experience that it can be done and I'm here trying to help you do it in small bites. Get your food journal back on track, write down (either on paper or on-line) everything you are putting into your mouth. Get yourself out and about and get your body moving every day. Talk to your support person and tell them how it's going, where it's easy and where it seems impossible. Then take your body measurements and record your weight. Write down what goals you are having issues with and write an "I will" or "I can" statement to overcome those issues.
This week keep drinking 8-10 cups of water each day, keep counting your calories and recording your food groups, add 10% more time to your exercise and then one more thing... practice slowing down while you eat. Chew each bite at least 10 times. Put your fork down between bites. Chat with those around you while eating and listen when your body says it's comfortably full, then STOP.
Have a wonderful spring week!
If you aren't seeing much change it is easy to get discouraged and give up but now is the time to dig in and press on. Spring allows for change in more ways than one. Spring is the time for growth and renewal. Make this week the week you recommit yourself to this weight loss challenge. If you've been doing it half-heartedly or have slipped up in your commitment then sit yourself down, look in the mirror and restate your intentions.
Look, I'm not saying change is easy, but I know from personal experience that it can be done and I'm here trying to help you do it in small bites. Get your food journal back on track, write down (either on paper or on-line) everything you are putting into your mouth. Get yourself out and about and get your body moving every day. Talk to your support person and tell them how it's going, where it's easy and where it seems impossible. Then take your body measurements and record your weight. Write down what goals you are having issues with and write an "I will" or "I can" statement to overcome those issues.
This week keep drinking 8-10 cups of water each day, keep counting your calories and recording your food groups, add 10% more time to your exercise and then one more thing... practice slowing down while you eat. Chew each bite at least 10 times. Put your fork down between bites. Chat with those around you while eating and listen when your body says it's comfortably full, then STOP.
Have a wonderful spring week!
Monday, March 12, 2012
Weight Loss Challenge 2012 Week 11
Welcome to the start of a new 6 week cycle. By that I mean it's time to change things up a bit. Your body can get used to whatever form of exercise and even eating and hit a plateau where progress seems to either slow down or stop if it is no longer challenged. By working in 6 week cycles we are going to keep things off balance and challenge your body and your brain to keep things moving along.
You can tailor these 6 week cycles to fit who you are. If you are a risky, throw it all to the wind type then you might want to try things that are totally different each 6 weeks. If you are just trying to get through the challenge then you might want to just pick one thing in the food area and one thing in the exercise area to change every 6 weeks.
So what I am suggesting is that whatever you are currently doing for eating you make one change for the next 6 weeks. Some possibilities are: meatless Mondays, trying a new grain each week, learning a new healthy recipe each week, cutting out all snacks 3 or 4 days per week. Whatever you want at whatever level of challenge you want for you.
Then do the same thing with your activity level. I want you to try something new or different. Some examples: try a new type of exercise, add light weights to your current exercise, do abdominal exercises 3 days per week on top of what you all ready do, take a class. Again whatever you want at whatever level of challenge you want but still remembering that whatever you change you still need to keep adding that 10% more time each week. You may still do the same thing you were all ready doing and change things up for one day only.
The last thing I'd like you to change is your mental activity. How? I'd like you to find 10 minutes per week to just breathe. Deep breathe. All the way down to your belly. You can incorporate it into you exercise time by adding it to stretching at the end or you can do it all on it's own. What I'd like you to do with that 10 minutes of breathing is to just concentrate on your breath. If you absolutely need to have something to think about or your mind will just wander then think on what you'd like your next food or exercise accomplishment to be. You have 6 more weeks before we shake things up again.
Drink your water, eat your food groups, add your 10% more activity time and make a change for this 6 week cycle that takes us through the beginning of spring. Woohoo!
You can tailor these 6 week cycles to fit who you are. If you are a risky, throw it all to the wind type then you might want to try things that are totally different each 6 weeks. If you are just trying to get through the challenge then you might want to just pick one thing in the food area and one thing in the exercise area to change every 6 weeks.
So what I am suggesting is that whatever you are currently doing for eating you make one change for the next 6 weeks. Some possibilities are: meatless Mondays, trying a new grain each week, learning a new healthy recipe each week, cutting out all snacks 3 or 4 days per week. Whatever you want at whatever level of challenge you want for you.
Then do the same thing with your activity level. I want you to try something new or different. Some examples: try a new type of exercise, add light weights to your current exercise, do abdominal exercises 3 days per week on top of what you all ready do, take a class. Again whatever you want at whatever level of challenge you want but still remembering that whatever you change you still need to keep adding that 10% more time each week. You may still do the same thing you were all ready doing and change things up for one day only.
The last thing I'd like you to change is your mental activity. How? I'd like you to find 10 minutes per week to just breathe. Deep breathe. All the way down to your belly. You can incorporate it into you exercise time by adding it to stretching at the end or you can do it all on it's own. What I'd like you to do with that 10 minutes of breathing is to just concentrate on your breath. If you absolutely need to have something to think about or your mind will just wander then think on what you'd like your next food or exercise accomplishment to be. You have 6 more weeks before we shake things up again.
Drink your water, eat your food groups, add your 10% more activity time and make a change for this 6 week cycle that takes us through the beginning of spring. Woohoo!
Monday, March 5, 2012
Weight Loss Challenge 2012 Week 10
Well, have you updated your info? Have you lost any inches or pounds? How many minutes of exercise per week are you at now as compared to when we started? How are you doing with your food groups?
I have good news for you. You get to have a week with no changes except those we've all ready established. I want you to continue to add 10% more minutes of exercise this week and continue to work on the changes in your food from last week.
We are about to begin 6 week cycles next week so this week is just a week to encourage you and to restate your intentions. Have you been faithful to check in with your support person especially when you want to go back to your old ways? Maybe this week would be a good week to chat with them for a few minutes or if you need to find someone who is more supportive then do that.
Spring is just around the corner. The days are about to get longer. This usually means it is easier to get outside and get active. I would like you to consider what new types of activity you would be willing to start as the warmer days head our way. I'd also like you to consider what food goals you have for yourself.
Reread your original intentions that you set in January this week. Again I'd like you to sit with them for 10 minutes this week and envision yourself after those goals have been achieved. See in your mind's eye what you look like, feel like, act like. What your energy level is like, what types of things you would be doing that are different than when you started. Then just sit there and enjoy that person and all that you've achieved.
Let's get ready to change things up a bit next week. Have a great week! And don't forget to post your progress or your problems.
I have good news for you. You get to have a week with no changes except those we've all ready established. I want you to continue to add 10% more minutes of exercise this week and continue to work on the changes in your food from last week.
We are about to begin 6 week cycles next week so this week is just a week to encourage you and to restate your intentions. Have you been faithful to check in with your support person especially when you want to go back to your old ways? Maybe this week would be a good week to chat with them for a few minutes or if you need to find someone who is more supportive then do that.
Spring is just around the corner. The days are about to get longer. This usually means it is easier to get outside and get active. I would like you to consider what new types of activity you would be willing to start as the warmer days head our way. I'd also like you to consider what food goals you have for yourself.
Reread your original intentions that you set in January this week. Again I'd like you to sit with them for 10 minutes this week and envision yourself after those goals have been achieved. See in your mind's eye what you look like, feel like, act like. What your energy level is like, what types of things you would be doing that are different than when you started. Then just sit there and enjoy that person and all that you've achieved.
Let's get ready to change things up a bit next week. Have a great week! And don't forget to post your progress or your problems.
Monday, February 27, 2012
Weight Loss Challenge 2012 Week 9
Week 9 should feel like a fun challenge I hope. As per last week's instructions you are still to increase your activity level by 10% this week and next week and so on. This week though is really about learning more about your eating habits.
Hopefully you are diligently recording what you eat. Now I'd like you to start grouping things. Take a look back over the past 2 or 3 weeks and see what and when you eat. The when might be harder if you haven't kept track of times of day that you eat. However I'm sure you know your own snacky times and general meal times.
Once you look at each day, figure out how many of each food group you generally eat in a day. If you look back at Week 4 you will see a break down of what is considered a serving for each food group. Once you get a couple of weeks broken down into how many servings of what food group then I want you to look for patterns.
In general, what food groups do you eat the most of and what do you eat the least of? I'd like you to start shifting your food group eating into specifics. The aim for this week and really for the rest of the time is to start shifting your day into eating for specific food groups. You should have a minimum of 5 grains, 5 veg, 2 fruit, 1 - 2 meat and alternatives, 2 - 3 milk products. This is about the proportion that your foods should take on. So if you are having a lot more meats or milks compared to veggies then you need to make a shift. See if you can manage your days to fill in those categories proportionately. The bottom line is that in the course of a whole day you need to be eating more grains and veg than other categories. By grains I am referring to whole grain not white grains or flours.
So be a bit of a food detective and then shift things as you need to during your day. If you haven't eaten any veg by dinner time but have filled all your servings in other categories then you are going to have a pretty veggie heavy dinner right?
Have fun working on your food servings and categories this week! At the end of this week feel free to remeasure your body and hop on a scale for an update. I don't want you to obsess on those things but sometimes it's nice to know where you're at when you've been working hard for a month. Don't forget to post your progress.
Hopefully you are diligently recording what you eat. Now I'd like you to start grouping things. Take a look back over the past 2 or 3 weeks and see what and when you eat. The when might be harder if you haven't kept track of times of day that you eat. However I'm sure you know your own snacky times and general meal times.
Once you look at each day, figure out how many of each food group you generally eat in a day. If you look back at Week 4 you will see a break down of what is considered a serving for each food group. Once you get a couple of weeks broken down into how many servings of what food group then I want you to look for patterns.
In general, what food groups do you eat the most of and what do you eat the least of? I'd like you to start shifting your food group eating into specifics. The aim for this week and really for the rest of the time is to start shifting your day into eating for specific food groups. You should have a minimum of 5 grains, 5 veg, 2 fruit, 1 - 2 meat and alternatives, 2 - 3 milk products. This is about the proportion that your foods should take on. So if you are having a lot more meats or milks compared to veggies then you need to make a shift. See if you can manage your days to fill in those categories proportionately. The bottom line is that in the course of a whole day you need to be eating more grains and veg than other categories. By grains I am referring to whole grain not white grains or flours.
So be a bit of a food detective and then shift things as you need to during your day. If you haven't eaten any veg by dinner time but have filled all your servings in other categories then you are going to have a pretty veggie heavy dinner right?
Have fun working on your food servings and categories this week! At the end of this week feel free to remeasure your body and hop on a scale for an update. I don't want you to obsess on those things but sometimes it's nice to know where you're at when you've been working hard for a month. Don't forget to post your progress.
Monday, February 20, 2012
Weight Loss Challenge 2012 Week 8
8 weeks have come and gone. Hard to believe we're this far into the new year all ready. For those of you who have been trying to post comments I have made changes so now you should be able to post without belonging to anything. Sorry about that.
Well, I'm curious as to how well everyone is doing at sticking to their goals and meeting each week's challenge. It's vitally important now that you do not stop recording your daily foods and exercise. If you let that lapse you will not be able to continually change and track along with us as the week's go by in order to meet your end goal.
We're going to have an ongoing challenge that starts this week. It's a very tiny challenge but one that you will continue to do every week from now on. It has to do with your amount of exercise. I want you to aim to increase your exercise every week by 10%. That means if you've been doing your 10 minutes per day 7 days per week you are going to do 11 minutes per day for the next week and then 12.1 minutes the following and 13.31 the next week and so on. Just round them off to the nearest half minute. This will continue on until you are doing atleast 300 minutes of exercise per week. Write it down on your calendar at the beginning of each week and make sure you have the increase.
Again at this point it doesn't matter if you put on some great music to dance around to, decide to walk around the block or head to an aerobics class. The bottom line is to just move! Again, you should be able to keep up a conversation while exercising or you are working too hard.
I understand that for many of you this is the hardest part of this challenge. I know many people do not enjoy exercise. I realize you'd like to cheat on this part of the challenge and just do the others. You must commit to this totally! The bottom line here is health. You can lose weight by starving yourself without doing exercise but that doesn't mean you'll be healthy. As a matter of fact you will most likely have more body fat and less muscle, a weaker heart and joints and more long term disease prospects. You'll look flabby even if your weight is low and will feel tired.
Also, with this being Family Day in Canada I'd like to suggest that you consider what your example will do for your children, your grandchildren, your partner, etc. There are enough studies proving the link between inactive parents to obese children and the increase of adult onset diseases in children. Repurpose for yourself and your family your end goals. Wouldn't it be nice to actually enjoy moderate exercise. Wouldn't it be great if it felt weird to sit around on a nice day and actually want to get out and be active. Well, that's what happens when you train your body to feel better being healthy and it starts by teaching it what to eat and how to move.
You're doing great! Don't back off now. All ready two months of this year have almost gone by. If you find yourself slipping you need to speak to your encouraging person. You need to get up each morning and reread your goals. Changes are all ready happening.
Please send some comments in so we can all hear how it's going and if there is anything that needs clarifying I'll do my best to do that. Have a wonderful week!
Well, I'm curious as to how well everyone is doing at sticking to their goals and meeting each week's challenge. It's vitally important now that you do not stop recording your daily foods and exercise. If you let that lapse you will not be able to continually change and track along with us as the week's go by in order to meet your end goal.
We're going to have an ongoing challenge that starts this week. It's a very tiny challenge but one that you will continue to do every week from now on. It has to do with your amount of exercise. I want you to aim to increase your exercise every week by 10%. That means if you've been doing your 10 minutes per day 7 days per week you are going to do 11 minutes per day for the next week and then 12.1 minutes the following and 13.31 the next week and so on. Just round them off to the nearest half minute. This will continue on until you are doing atleast 300 minutes of exercise per week. Write it down on your calendar at the beginning of each week and make sure you have the increase.
Again at this point it doesn't matter if you put on some great music to dance around to, decide to walk around the block or head to an aerobics class. The bottom line is to just move! Again, you should be able to keep up a conversation while exercising or you are working too hard.
I understand that for many of you this is the hardest part of this challenge. I know many people do not enjoy exercise. I realize you'd like to cheat on this part of the challenge and just do the others. You must commit to this totally! The bottom line here is health. You can lose weight by starving yourself without doing exercise but that doesn't mean you'll be healthy. As a matter of fact you will most likely have more body fat and less muscle, a weaker heart and joints and more long term disease prospects. You'll look flabby even if your weight is low and will feel tired.
Also, with this being Family Day in Canada I'd like to suggest that you consider what your example will do for your children, your grandchildren, your partner, etc. There are enough studies proving the link between inactive parents to obese children and the increase of adult onset diseases in children. Repurpose for yourself and your family your end goals. Wouldn't it be nice to actually enjoy moderate exercise. Wouldn't it be great if it felt weird to sit around on a nice day and actually want to get out and be active. Well, that's what happens when you train your body to feel better being healthy and it starts by teaching it what to eat and how to move.
You're doing great! Don't back off now. All ready two months of this year have almost gone by. If you find yourself slipping you need to speak to your encouraging person. You need to get up each morning and reread your goals. Changes are all ready happening.
Please send some comments in so we can all hear how it's going and if there is anything that needs clarifying I'll do my best to do that. Have a wonderful week!
Monday, February 13, 2012
Weight Loss Challenge 2012 Week 7
Week 7 and we're off to a good start. We're drinking water, we're getting more activity into our lives and now we're going to take a look at what we're putting into us.
Take a look back at your daily food log. How many calories do you consume on average? If it seems pretty obvious (eg somewhere between 2500 and 2800 calories per day) great! If it's all over the map then let's take an average for your week by adding the days up and dividing it by 7.
If you have been lazy and not writing down your food intake and calories then get an online site that does it for you and get cracking! (http://www.myfitnesspal.com/) One way or another you need to have an idea of your calories in order to work through this week's challenge.
We are going to start taking in less calories per day. Now unlike many diet plans this is not about losing 10 pounds in a week or even a month. This is about getting down to the goal that you have in mind in a way that you are able to conquer it and not give up. So here are the basic rules for this week:
1. If you are taking in more than 3000 calories per day please reduce your daily average by 500 calories per day.
2. If you are taking in under 3000 calories per day please reduce your daily average by 200 calories.
3. Women must not take in less than 1200 calories per day. Men must not take in less than 1500 calories per day.
That's it. Pretty simple really. Now WHAT you decide to take out of your day is up to you. You can choose to eat less fruit and vegetables and still have your 3 - 5 cookies OR you could choose to take away all cookies but 1. This is about being healthy though, not just cutting calories, so maybe moderation should be considered first of all before taking away healthy foods for empty calories.
The bottom line is that 3600 calories = 1 pound. For every extra 3600 calories that add up over time you will lose 1 pound. That means for those of you taking out 500 calories per day you should lose 1 pound in about one week. For those of you taking out 200 calories you should lose a pound in about 18 days. Remember it's not about speed. It's about being able to keep up this style of eating until you are down to your goal weight.
The great part of this is that with the change in activity level you will also be burning more calories and so may find you are losing a little faster based on how much activity you do.
Some of you will be seeing changes by the end of this week. Please post to encourage others. There are a lot of readers out there, don't be shy.
Have a great week!
Take a look back at your daily food log. How many calories do you consume on average? If it seems pretty obvious (eg somewhere between 2500 and 2800 calories per day) great! If it's all over the map then let's take an average for your week by adding the days up and dividing it by 7.
If you have been lazy and not writing down your food intake and calories then get an online site that does it for you and get cracking! (http://www.myfitnesspal.com/) One way or another you need to have an idea of your calories in order to work through this week's challenge.
We are going to start taking in less calories per day. Now unlike many diet plans this is not about losing 10 pounds in a week or even a month. This is about getting down to the goal that you have in mind in a way that you are able to conquer it and not give up. So here are the basic rules for this week:
1. If you are taking in more than 3000 calories per day please reduce your daily average by 500 calories per day.
2. If you are taking in under 3000 calories per day please reduce your daily average by 200 calories.
3. Women must not take in less than 1200 calories per day. Men must not take in less than 1500 calories per day.
That's it. Pretty simple really. Now WHAT you decide to take out of your day is up to you. You can choose to eat less fruit and vegetables and still have your 3 - 5 cookies OR you could choose to take away all cookies but 1. This is about being healthy though, not just cutting calories, so maybe moderation should be considered first of all before taking away healthy foods for empty calories.
The bottom line is that 3600 calories = 1 pound. For every extra 3600 calories that add up over time you will lose 1 pound. That means for those of you taking out 500 calories per day you should lose 1 pound in about one week. For those of you taking out 200 calories you should lose a pound in about 18 days. Remember it's not about speed. It's about being able to keep up this style of eating until you are down to your goal weight.
The great part of this is that with the change in activity level you will also be burning more calories and so may find you are losing a little faster based on how much activity you do.
Some of you will be seeing changes by the end of this week. Please post to encourage others. There are a lot of readers out there, don't be shy.
Have a great week!
Monday, February 6, 2012
Weight Loss Challenge Week 6
Week 6 and only one change has been made so far. At least I hope you have made the change to getting your water in every day. Don't stop! If you haven't made it to the 8 - 10 cups per day then keep adding as we head into this week's challenge.
One thing you may want to do at this point is to write down where you are at today. Weight, calories per day, measurements (chest, waist, hips, thigh, bicep), amount of exercise are all things you can enjoy watching change as the weeks go by.
Now it's time to look at our activity level. I personally don't know a lot of people that love to exercise. I know quite a few people that after they exercise feel good and are happy they did it. It's the getting up and going part that seems to have most of us troubled. I mean, seriously, in today's society we aren't really encouraged to get up and move. Everything is made easy for us to sit and enjoy. Well starting this week we are going to become rebels. We are going to buck the norms and make a change. Here are the basic rules for this week:
For those who are not physically active:
1. Start small. Maybe just walking is more than enough for you. Going up and down your stairs may be enough to wind you. Maybe following a yoga, pilates or fitness video is more your thing. Maybe you would like to take a beginner's fitness class at a local gym. How about swimming? Maybe you have a game system that has a fitness program. Any or all of these things are a good start to just get active. Pick one or a few of these activities to try this week.
2. Do a minimum of 70 minutes of physical activity this week. That is just 10 minutes per day. If you can't hold a conversation while doing the exercise then you're working too hard. Slow it down.
For those who are all ready physically active:
1. Change the activity you do. If you love walking and you do it regularly, great! However, change one of those walks to something else. If you continue to do the same exercise over and over your body will adapt and the results become less. It's time to try something you don't enjoy quite so much or something you have never tried. Go to a zumba class, try a weight class, add some slow running, go biking, swim, whatever. Just change it up!
2. Get a minimum of 105 minutes of physical activity this week in no smaller than 10 minute segments. That is just 15 minutes per day. You are welcome to do more minutes per day and take days off if you prefer.
For Everyone:
Don't forget to drink water before, during and after exercise. If you are only doing 10 minutes you may just want a few sips before and after and nothing during. Aim for a cup of water for each 1/2 hour of exercise. This water does not count towards your daily total :)
Well, that's it for this week. This is something we are going to work on for the next couple of weeks. There will be no change to this for next week so get a rhythm going and keep it up. Are you up to the challenge? Say your goals again to yourself. Okay, ready? Good. Go to it.
Don't forget to post any questions, struggles and triumphs no matter how big or small. Lots of us, including myself, would enjoy knowing what others are experiencing. Have an amazing week!
One thing you may want to do at this point is to write down where you are at today. Weight, calories per day, measurements (chest, waist, hips, thigh, bicep), amount of exercise are all things you can enjoy watching change as the weeks go by.
Now it's time to look at our activity level. I personally don't know a lot of people that love to exercise. I know quite a few people that after they exercise feel good and are happy they did it. It's the getting up and going part that seems to have most of us troubled. I mean, seriously, in today's society we aren't really encouraged to get up and move. Everything is made easy for us to sit and enjoy. Well starting this week we are going to become rebels. We are going to buck the norms and make a change. Here are the basic rules for this week:
For those who are not physically active:
1. Start small. Maybe just walking is more than enough for you. Going up and down your stairs may be enough to wind you. Maybe following a yoga, pilates or fitness video is more your thing. Maybe you would like to take a beginner's fitness class at a local gym. How about swimming? Maybe you have a game system that has a fitness program. Any or all of these things are a good start to just get active. Pick one or a few of these activities to try this week.
2. Do a minimum of 70 minutes of physical activity this week. That is just 10 minutes per day. If you can't hold a conversation while doing the exercise then you're working too hard. Slow it down.
For those who are all ready physically active:
1. Change the activity you do. If you love walking and you do it regularly, great! However, change one of those walks to something else. If you continue to do the same exercise over and over your body will adapt and the results become less. It's time to try something you don't enjoy quite so much or something you have never tried. Go to a zumba class, try a weight class, add some slow running, go biking, swim, whatever. Just change it up!
2. Get a minimum of 105 minutes of physical activity this week in no smaller than 10 minute segments. That is just 15 minutes per day. You are welcome to do more minutes per day and take days off if you prefer.
For Everyone:
Don't forget to drink water before, during and after exercise. If you are only doing 10 minutes you may just want a few sips before and after and nothing during. Aim for a cup of water for each 1/2 hour of exercise. This water does not count towards your daily total :)
Well, that's it for this week. This is something we are going to work on for the next couple of weeks. There will be no change to this for next week so get a rhythm going and keep it up. Are you up to the challenge? Say your goals again to yourself. Okay, ready? Good. Go to it.
Don't forget to post any questions, struggles and triumphs no matter how big or small. Lots of us, including myself, would enjoy knowing what others are experiencing. Have an amazing week!
Monday, January 30, 2012
Weight Loss Challenge 2012 Week 5
As promised I did not ask for you to make any changes to your diet or exercise regime for the month of January. However, February starts this week and so do our changes. I will only be asking for one change each week and sometimes not even. There are times when it's more important to have a couple of weeks to get a change into place before adding more. Please feel free to comment on the changes since others may be struggling with the same area or may be able to offer tips on how they are managing to make a change you are struggling with.
For our first change you may feel I am not challenging you much but it depends on whether this is something you all ready manage to do or not. I am surprised by how many people I have met who aren't anywhere close to managing this first step so let's go...
Drink water. Simple right. Every day. 8 - 10 glasses and by glasses I mean eight to ten 8 ounce or 250 mL cups of water per day. Personally I figure I'm generally up from 7am until 10pm and that means if I drink one cup every 2 hours I've pretty much made my quota for the day as long as I drink one cup as soon as I wake up and stop drinking an hour before bed. On days I exercise and sweat a lot I'll make sure I'm getting the 10 glasses at least.
Now if you aren't a water drinker you are going to have to learn to be. Water at room temp or even slightly warm is preferable since that is what your body is working at on the inside but at this point if you like it ice cold and can get it in that way just do it.
Also starting your day out before you put anything else in your body with a glass or two of water and a squeeze of lemon will help work with your body's natural urge to eliminate and detox in the morning. Start carrying a water bottle with you everywhere you go. Aim for a refillable bottle to help cut down on plastics. Put one on your desk at work, one in your vehicle, one on the counter at home, one in your purse or gym bag. Wherever you are going to be have one available and drink it. If you have an alarm feature on your phone or watch set it to ring every half to one hour and drink some water.
At the beginning you will obviously be making more trips to the bathroom if you don't normally drink much water, but your body will adjust pretty quickly to this. You can try to drink more earlier in the day and less after dinner too if you want to cut down on nighttime bathroom visits.
Another thing that can be helpful is as soon as you feel hungry or about 15 minutes before a meal or snack drink one full cup of water. This will help fill you up and can help you naturally cut down on how much you would normally eat. A recent study showed that drinking something when you want to eat and then waiting 10 minutes before eating often changed a person's desire to reach for the snack at all. Really though, this is about hydrating, not about dieting so the goal is to get the water in and any other benefit is just a bonus.
Okay, so there you go, your first challenge in 2012 that will head you toward your end goal. What is it? Say your goal again to yourself. This is the beginning. You are taking the first step to reaching the new you that you set out in your goal. I'm so excited to hear the changes. Please share with us as you take this journey. We all have our own challenges and triumphs. I'm looking forward to working alongside your new, stronger you.
For our first change you may feel I am not challenging you much but it depends on whether this is something you all ready manage to do or not. I am surprised by how many people I have met who aren't anywhere close to managing this first step so let's go...
Drink water. Simple right. Every day. 8 - 10 glasses and by glasses I mean eight to ten 8 ounce or 250 mL cups of water per day. Personally I figure I'm generally up from 7am until 10pm and that means if I drink one cup every 2 hours I've pretty much made my quota for the day as long as I drink one cup as soon as I wake up and stop drinking an hour before bed. On days I exercise and sweat a lot I'll make sure I'm getting the 10 glasses at least.
Now if you aren't a water drinker you are going to have to learn to be. Water at room temp or even slightly warm is preferable since that is what your body is working at on the inside but at this point if you like it ice cold and can get it in that way just do it.
Also starting your day out before you put anything else in your body with a glass or two of water and a squeeze of lemon will help work with your body's natural urge to eliminate and detox in the morning. Start carrying a water bottle with you everywhere you go. Aim for a refillable bottle to help cut down on plastics. Put one on your desk at work, one in your vehicle, one on the counter at home, one in your purse or gym bag. Wherever you are going to be have one available and drink it. If you have an alarm feature on your phone or watch set it to ring every half to one hour and drink some water.
At the beginning you will obviously be making more trips to the bathroom if you don't normally drink much water, but your body will adjust pretty quickly to this. You can try to drink more earlier in the day and less after dinner too if you want to cut down on nighttime bathroom visits.
Another thing that can be helpful is as soon as you feel hungry or about 15 minutes before a meal or snack drink one full cup of water. This will help fill you up and can help you naturally cut down on how much you would normally eat. A recent study showed that drinking something when you want to eat and then waiting 10 minutes before eating often changed a person's desire to reach for the snack at all. Really though, this is about hydrating, not about dieting so the goal is to get the water in and any other benefit is just a bonus.
Okay, so there you go, your first challenge in 2012 that will head you toward your end goal. What is it? Say your goal again to yourself. This is the beginning. You are taking the first step to reaching the new you that you set out in your goal. I'm so excited to hear the changes. Please share with us as you take this journey. We all have our own challenges and triumphs. I'm looking forward to working alongside your new, stronger you.
Monday, January 23, 2012
Weight Loss Challenge 2012 Week 4
Well here it is, the last full week of January and you have yet to make any changes to your diet, exercise or other goals. Next week I will be asking you to make your first change so enjoy this week. Really use this week to cement the steps we've put in place for January.
1. Make sure your original goals are attainable by the year's end and are really goals you want to achieve.
2. Have your support person in place and ready to go.
3. Keep daily track of your food, liquid and exercise with calories written beside the food and calories expended written beside the exercise.
4. Make sure you've okayed yourself with your doctor.
This week you have just a few things to put into place. This week is again about intention as it was in week one. Spend this week getting yourself psyched about the new you that is about to start revealing itself through the coming months. Sit down and read your goals again. Then take it a step further. Visualize it. Imagine in your mind's eye what you will look like, feel like, act like when those goals are attained. What would a typical day look like from that perspective. Meditate on it, pray about it, whatever works best for you. If you are a person of faith, ask God to help you to achieve your goals and prompt you when you aren't doing what is best for your body.
I would also like you to either sit down with or phone your support person. Have a semi-serious conversation with them. Reveal your end goals to them and at the same time ask them to please check up on you atleast twice weekly. Just a quick call or text to make sure you are doing what you are supposed to for that week. Make sure they are aware that you need them to be firm with you, not extra kind or allowing you slack since you're just starting. They need to be your conscience when your own is trying to lead you astray with old habits.
The last thing for this week is sorting out what you are eating into food groups. Somewhere you need to be keeping track of how many grains, vegetables, fruits, milks, and meat & alternatives you are eating. To make things relatively simple this is what we are considering a serving:
Grains: 1 piece of bread or 1/2 cup cereal/pasta or 1/2 muffin/bagel/pita
Vegetables or fruit: 1 medium size fruit/veg or 1/2 cup cut up fruit/veg or 1 cup salad or 1/2 cup juice
Milk products: 3inch x 1inch x 1inch piece of cheese or 3/4 cup yogurt or 1 cup milk or 2 cup cottage cheese
Meat and alternatives: 4 oz meat (size of your palm) or 3/4 cup beans or 75g (1/2 can) fish or 1 large egg or 1/3 cup tofu or 2 tbsp nut butter
Hopefully that makes it not too hard to sort out. Feel free to ask if you're unsure of something you are eating. You may want to even go back through your past couple of weeks and see what you tend to eat on a regular basis to find which categories you eat more of and which you eat less of.
So enjoy your week. Get ready to make some changes. Slow ones. Small ones. The results will be slow but steady and something you can really look forward to living with. Since really, nothing will last unless you make lasting changes.
I'm looking forward to working with you. I know you can do it. I have. At my heaviest I was 60 pounds more than I am now. And since having a baby 5 months ago I still have 15 pounds to go to get back to my pre-baby weight. So I can definitely tell you that it is a process but one that I have been able to live by for the past 4 years without returning to my previous sedentary, unhealthy self even through a pregnancy. The one thing I can definitely say is that it starts in the mind. So start your day with your intentions firmly planted in your head. Then let's go!
1. Make sure your original goals are attainable by the year's end and are really goals you want to achieve.
2. Have your support person in place and ready to go.
3. Keep daily track of your food, liquid and exercise with calories written beside the food and calories expended written beside the exercise.
4. Make sure you've okayed yourself with your doctor.
This week you have just a few things to put into place. This week is again about intention as it was in week one. Spend this week getting yourself psyched about the new you that is about to start revealing itself through the coming months. Sit down and read your goals again. Then take it a step further. Visualize it. Imagine in your mind's eye what you will look like, feel like, act like when those goals are attained. What would a typical day look like from that perspective. Meditate on it, pray about it, whatever works best for you. If you are a person of faith, ask God to help you to achieve your goals and prompt you when you aren't doing what is best for your body.
I would also like you to either sit down with or phone your support person. Have a semi-serious conversation with them. Reveal your end goals to them and at the same time ask them to please check up on you atleast twice weekly. Just a quick call or text to make sure you are doing what you are supposed to for that week. Make sure they are aware that you need them to be firm with you, not extra kind or allowing you slack since you're just starting. They need to be your conscience when your own is trying to lead you astray with old habits.
The last thing for this week is sorting out what you are eating into food groups. Somewhere you need to be keeping track of how many grains, vegetables, fruits, milks, and meat & alternatives you are eating. To make things relatively simple this is what we are considering a serving:
Grains: 1 piece of bread or 1/2 cup cereal/pasta or 1/2 muffin/bagel/pita
Vegetables or fruit: 1 medium size fruit/veg or 1/2 cup cut up fruit/veg or 1 cup salad or 1/2 cup juice
Milk products: 3inch x 1inch x 1inch piece of cheese or 3/4 cup yogurt or 1 cup milk or 2 cup cottage cheese
Meat and alternatives: 4 oz meat (size of your palm) or 3/4 cup beans or 75g (1/2 can) fish or 1 large egg or 1/3 cup tofu or 2 tbsp nut butter
Hopefully that makes it not too hard to sort out. Feel free to ask if you're unsure of something you are eating. You may want to even go back through your past couple of weeks and see what you tend to eat on a regular basis to find which categories you eat more of and which you eat less of.
So enjoy your week. Get ready to make some changes. Slow ones. Small ones. The results will be slow but steady and something you can really look forward to living with. Since really, nothing will last unless you make lasting changes.
I'm looking forward to working with you. I know you can do it. I have. At my heaviest I was 60 pounds more than I am now. And since having a baby 5 months ago I still have 15 pounds to go to get back to my pre-baby weight. So I can definitely tell you that it is a process but one that I have been able to live by for the past 4 years without returning to my previous sedentary, unhealthy self even through a pregnancy. The one thing I can definitely say is that it starts in the mind. So start your day with your intentions firmly planted in your head. Then let's go!
Monday, January 16, 2012
Weight Loss Challenge 2012 Week 3
Okay, so you've made it through the first 2 weeks of January and as promised I have not asked you to make any changes. Again this week there are no changes to be made, but there is once again a little homework.
I'd like you to have a physical or at the very least visit your doctor so that you have a record of where you are beginning from. Make sure your doctor knows that you plan to start exercising and watching your diet and get the go ahead from them. Nothing drastic as far as diet and exercise goes but you want to know if you need to modify your plan based on your health.
The second bit of homework I hope will be fun and not too hard. If you haven't been tracking your calories along with your food journal now is the time to start. Again you can either put it into an free online calorie tracker, I've used http://www.myfitnesspal.com/ in the past or buy yourself a little calorie counter book and do it by hand.
If you aren't all ready writing down what you drink, please add this to your food journal. Cups of water, tea, coffee, milk, juice, pop, whatever. All the liquid you have every day.
Also, it's time to start recording any exercise you do. Walking, fitness classes, stairs, weights, anything extra put it down. Again many of the free online calorie trackers allow you to track your exercise as well.
Now really, that's a pretty easy week. Keep going with your food journal and I'll tell you more next week.
If you'd like to get this blog sent to you as soon as a new one is written just click the follow button at the top left and you'll be sure to keep up. Have a good one!
I'd like you to have a physical or at the very least visit your doctor so that you have a record of where you are beginning from. Make sure your doctor knows that you plan to start exercising and watching your diet and get the go ahead from them. Nothing drastic as far as diet and exercise goes but you want to know if you need to modify your plan based on your health.
The second bit of homework I hope will be fun and not too hard. If you haven't been tracking your calories along with your food journal now is the time to start. Again you can either put it into an free online calorie tracker, I've used http://www.myfitnesspal.com/ in the past or buy yourself a little calorie counter book and do it by hand.
If you aren't all ready writing down what you drink, please add this to your food journal. Cups of water, tea, coffee, milk, juice, pop, whatever. All the liquid you have every day.
Also, it's time to start recording any exercise you do. Walking, fitness classes, stairs, weights, anything extra put it down. Again many of the free online calorie trackers allow you to track your exercise as well.
Now really, that's a pretty easy week. Keep going with your food journal and I'll tell you more next week.
If you'd like to get this blog sent to you as soon as a new one is written just click the follow button at the top left and you'll be sure to keep up. Have a good one!
Monday, January 9, 2012
Weight Loss Challenge 2012 Week 2
So? Did you accomplish week 1's goal? Did you take the time to actually write down your goal for this year? If not, please go back and read last week's post and follow through. I mean seriously, if you can't get the first goal done then we need to really reevaluate what motivation you have. This is an important first step and you need to set it out in black and white before moving on to this week's step.
If you did accomplish last week's goal - awesome! Give yourself a pat on the back. I hope you read it over throughout the week but if you didn't go get it out now and read it over. I'll wait.....
Okay, so now you've refreshed your memory on what you are aiming to achieve by the end of 2012. This week you have 2 steps to accomplish before next week's blog. The first task is to start keeping a journal of what you are eating and I mean EVERYTHING that goes into your mouth. That bite of cookie, the rest of the kids' lunch, whatever it is needs to be recorded. Just like last week when writing down your goals for this year was so important so is this step. Remember, I'm not asking you to change anything about your eating, I'm just asking you to put it down either on paper or use one of the many free calorie tracking websites out there. (http://www.myfitnesspal.com/)
The second step is to tell someone about the goals you wrote down last week. The selection of this person is very important for 2 reasons. One, they can help keep you accountable and two, they can sabotage your efforts. So, for those reasons be very choosy about the person you pick. Ideally you want to tell someone who is also needing to make similar changes and is motivated enough to do it. This just makes it easier for you to be an encouragement for them as well. But if you are the type to try to skip out on exercise or have that extra dessert and your person would happily use you as an excuse to ditch their own goals then pick someone else. If you can find someone who is all ready doing well in these areas and has been through what you are trying to achieve they may be good at busting you when you fall off the wagon or cheering you on when you make it through a tough time.
So by next week's post you know what you need to be doing daily - recording everything that you eat. You also need to have your support person in place. I'll happily volunteer to be your support person if you really feel you don't have another face to face person who would hold you accountable but I can't tell if you're lying to me so it may not work if you're the devious sort :)
Until next week.
If you did accomplish last week's goal - awesome! Give yourself a pat on the back. I hope you read it over throughout the week but if you didn't go get it out now and read it over. I'll wait.....
Okay, so now you've refreshed your memory on what you are aiming to achieve by the end of 2012. This week you have 2 steps to accomplish before next week's blog. The first task is to start keeping a journal of what you are eating and I mean EVERYTHING that goes into your mouth. That bite of cookie, the rest of the kids' lunch, whatever it is needs to be recorded. Just like last week when writing down your goals for this year was so important so is this step. Remember, I'm not asking you to change anything about your eating, I'm just asking you to put it down either on paper or use one of the many free calorie tracking websites out there. (http://www.myfitnesspal.com/)
The second step is to tell someone about the goals you wrote down last week. The selection of this person is very important for 2 reasons. One, they can help keep you accountable and two, they can sabotage your efforts. So, for those reasons be very choosy about the person you pick. Ideally you want to tell someone who is also needing to make similar changes and is motivated enough to do it. This just makes it easier for you to be an encouragement for them as well. But if you are the type to try to skip out on exercise or have that extra dessert and your person would happily use you as an excuse to ditch their own goals then pick someone else. If you can find someone who is all ready doing well in these areas and has been through what you are trying to achieve they may be good at busting you when you fall off the wagon or cheering you on when you make it through a tough time.
So by next week's post you know what you need to be doing daily - recording everything that you eat. You also need to have your support person in place. I'll happily volunteer to be your support person if you really feel you don't have another face to face person who would hold you accountable but I can't tell if you're lying to me so it may not work if you're the devious sort :)
Until next week.
Monday, January 2, 2012
Weight Loss Challenge 2012 Week 1
Happy New Year everyone! As I said a few weeks ago, this year's blogging will be about weight loss and healthier living. I will be posting weekly, hopefully, easy tips to follow and incorporate throughout 2012 to meet your personal goals for the year. This is the first of these posts and as promised in my Facebook teaser there is to be no changes made this month. How easy is that? If you're interested read on...
So, you want to be healthier, maybe lose weight, maybe exercise more, maybe eat better. You have sketchy type goals in mind or maybe even some concrete ones. You may have smaller goals (eat less meat, add more water) or larger goals (run a marathon, become vegetarian) but no matter what goals you've been contemplating you have to actually have a game plan so that you'll actually take the steps to accomplish your goals.
For this first week of January I would like you to take a few minutes to write down your goals. Make them reasonable for you. Rather than decide you're going to lose 100 pounds this year, maybe pick something like 2 pounds per month, since slower tends to last longer and be easier to manage than crashing through only to give up a month in since you don't seem to be headed in the right direction quick enough. If you never exercise then perhaps saying you'd like to be exercising 4 days per week for 1 hour per day consistently by the end of the year would make more sense than running a marathon or signing up for a gym membership today.
I would suggest picking 3 areas of health to work on: weight loss, exercise and eating. You may have more than one goal in each of these areas but try not to overdo it. Always think less is more. You want to accomplish the goals not frustrate yourself. So as an example you may list your ideals (By the end of 2012 I want to weigh X pounds, be able to walk/run X kilometres X times per week, eat X calories per day with X vegetarian days per week and no more than X red meats per month.) This is just an example as obviously your goals need to be goals you want to achieve and make sense for you. You may want to throw in a brain challenge as well, like taking a nutrition class, cooking class, reading a how to run/strength train or add supplements book or e-newsletter. Remember if you find your goals accomplished earlier than the end of the year you can always set new ones again.
The most important part this week is to write them down. You may want to write down a long list of goals and then stroke out the ones that seem unreasonable or sabotaging until you are left with a few that seem manageable and then tweak them to make sure they are not so easy that there is no sense of accomplishment when you achieve them. Remember the goal is to achieve them in 12 months so this is no speed race. Time is on your side.
Once you have your goals written out over the next day or two then take them out every day and read them until next week's blog. Make sure you feel you really own them. They are goals YOU want to achieve and not ones you feel pressured by others to achieve. Don't share these goals with anyone, just enjoy knowing you have a secret to accomplish. Then next Monday check back in for the next step towards accomplishing your goals.
Looking forward to challenging you and me throughout 2012. Have a great week.
So, you want to be healthier, maybe lose weight, maybe exercise more, maybe eat better. You have sketchy type goals in mind or maybe even some concrete ones. You may have smaller goals (eat less meat, add more water) or larger goals (run a marathon, become vegetarian) but no matter what goals you've been contemplating you have to actually have a game plan so that you'll actually take the steps to accomplish your goals.
For this first week of January I would like you to take a few minutes to write down your goals. Make them reasonable for you. Rather than decide you're going to lose 100 pounds this year, maybe pick something like 2 pounds per month, since slower tends to last longer and be easier to manage than crashing through only to give up a month in since you don't seem to be headed in the right direction quick enough. If you never exercise then perhaps saying you'd like to be exercising 4 days per week for 1 hour per day consistently by the end of the year would make more sense than running a marathon or signing up for a gym membership today.
I would suggest picking 3 areas of health to work on: weight loss, exercise and eating. You may have more than one goal in each of these areas but try not to overdo it. Always think less is more. You want to accomplish the goals not frustrate yourself. So as an example you may list your ideals (By the end of 2012 I want to weigh X pounds, be able to walk/run X kilometres X times per week, eat X calories per day with X vegetarian days per week and no more than X red meats per month.) This is just an example as obviously your goals need to be goals you want to achieve and make sense for you. You may want to throw in a brain challenge as well, like taking a nutrition class, cooking class, reading a how to run/strength train or add supplements book or e-newsletter. Remember if you find your goals accomplished earlier than the end of the year you can always set new ones again.
The most important part this week is to write them down. You may want to write down a long list of goals and then stroke out the ones that seem unreasonable or sabotaging until you are left with a few that seem manageable and then tweak them to make sure they are not so easy that there is no sense of accomplishment when you achieve them. Remember the goal is to achieve them in 12 months so this is no speed race. Time is on your side.
Once you have your goals written out over the next day or two then take them out every day and read them until next week's blog. Make sure you feel you really own them. They are goals YOU want to achieve and not ones you feel pressured by others to achieve. Don't share these goals with anyone, just enjoy knowing you have a secret to accomplish. Then next Monday check back in for the next step towards accomplishing your goals.
Looking forward to challenging you and me throughout 2012. Have a great week.
Subscribe to:
Posts (Atom)