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.
Monday, March 26, 2012
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.
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