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21 DAY FITNESS HABIT, continued

Thursday, March 19, 2009

Well, first I gotta say that I'm THRILLED that so many people have joined me in this adventure! I thought I'd be doing this all alone. As someone stated on one of the threads containing this challenge "It's good to be noticed...helps the ego." That's for sure! It also helps the motivation, so a big thank you to everyone who decided to join me for this!

Day 1: (yesterday - ran out of time to get back in here to post) 30 min WATP Walk And Kick
Day 2: WATP 1 Mile Booster Walk. That only took 26 minutes, so I just walked up and down the stairs to get the other 4 minutes (just about KILLED me too!)

  


21 DAY FITNESS HABIT

Wednesday, March 18, 2009

Many experts assert that it takes 21 days for something to become a habit. That is the amount of time it takes the conscious mind to imprint the thought into the subconscious mind making it a habit. My own assertion is that we can make our diet/fitness a habit by finding a program that is working for us, and sticking with it, unwavering, for 21 consecutive days. For instance, if getting up in the morning and exercising seems to work for your lifestyle, then commit to doing it for 21 days (with scheduled breaks) and see if you can turn this "notion" into a "habit". Likewise, the habit you're looking to form might be eating healthy, like following the SP guidelines faithfully. See if you can do it for 21 days straight and make it a part of your lifestyle. Or you could do both, this challenge is just about maintaining whichever part of the program you want to focus on making a part of your everyday life.

This is how it works. You choose. Pick a habit you want to form, something you're having trouble with. Maybe it's getting your exercise in every day. Maybe it's drinking your water, or staying within your calorie range. Maybe you want to stop eating at night, or stop drinking soda, or anything at all. Pick a habit you want to form, and commit to sticking with that for 21 days. Just make it quantifiable, something you can actually track; rather than just saying you want to eat better or exercise more, state HOW you want to eat better, or what you want to include in your exercises, etc.

I have posted this challenge on the community message board www.sparkpeople.com/myspark/messageb
oard.asp?imboard=8&imparent=14300901
as well as in all of my (3) teams. Although I would love it if someone were to join me in this challenge to help keep me accountable, if that doesn't happen I will just be accountable to myself.

I know this challenge is the way to go for me, because I don't have a lot of self discipline (HA! THAT'S an understatement!). But I HAVE managed to stay on track for 21 days in the past, and the results were very good. For this one, I'm keeping my goal low, quantifiable, and attainable - so there are NO EXCUSES for not reaching that goal.

If you won't join me, at least wish me luck! emoticon I expect to be adding other 21 day goals after I have reached this one, but for the sake of keeping it attainable, am planning to do them one at a time.

  
  Member Comments About This Blog Post:

50SGRANNY 3/19/2009 7:08PM

    Thanks for the kind words. I'm going to go check out that website right now!

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RAINLOVER 3/18/2009 11:43AM

    This is a great! A good website to check out is http://www.first30days.com/


It helps you stick to a new habit or any new pattern or whatever you want to work on. You can choose fitness or diet, or even financial stuff, or learning a new hobby! it's really great.

Thanks for posting this challenge!

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Eat your oatmeal!

Tuesday, March 17, 2009

I LOVE oatmeal! Oddly enough, I used to dislike oatmeal almost to the point of hating it - thought it was slimy, and just plain yucky. But times have changed, my tastes have changed, and I've learned that I can do SO MUCH with oatmeal that I foresee this fabulous, healthy, high fiber treat being a staple in my life for many years to come.

Here are some of my favorite ways to prepare oatmeal, other than oatmeal cookies (like the Loaded Oatmeal Cookies that are a new favorite, and can be found on the Spark Recipes page, as well as in BHG).

First I should state that I nearly always use regular, slow cooking oats for my oatmeal, and make it right in the bowl in the microwave.

Favorite additions:
Pumpkin and spice
Apples and cranberries
Raisins and walnuts
Fat free, sugar free pudding mix
Splenda flavor sticks
Any flavored "milk", such as almond or soy
Yogurt (added after the oatmeal is cooked - makes it thick and creamy!)
Any dried or frozen fruits and or nuts combination
Trail mix (the kind with LOTS of dried fruit)
Applesauce (especially those flavored with spices or berries)

Sometimes my oatmeal tastes more like dessert than breakfast! Especially the pumpkin pie or cranberry apple versions. Adding to this dessert themed breakfast, here are a couple new ideas I ran across on Hungry Girl (www.hungry-girl.com).

Berries and Cream Oatmeal Pudding


Ingredients:
1/3 cup regular oats (not instant)
1/ 2 cup frozen mixed berries (unsweetened)
1/4 cup Almond Breeze, Unsweetened Vanilla; fridge temperature
1 tbsp. Jell-O Sugar Free Fat Free Instant pudding mix, Vanilla
1 tsp. Coffee-mate powdered creamer, Sugar Free French Vanilla
1 no-calorie sweetener packet (like Splenda)
dash salt

Directions:
In a medium-sized microwave-safe bowl, combine the Coffee-mate powder with 2 oz. of warm water and stir until dissolved. Next add Almond Breeze and pudding mix, and stir until mixture is well blended. Add all other ingredients to the bowl and stir. Microwave for 3 minutes, and then allow to cool and thicken. Dig in!

MAKES 1 SERVING

HG Heads Up! This one has a tendency to turn weird colors depending on the berries you use. And it's also good made with other frozen fruits, like peaches or tropical blends!

PER SERVING (entire recipe): 188 calories, 3.25g fat, 506mg sodium, 35g carbs, 5g fiber, 6g sugars, 5g protein

Choco Monkey Oatmeal


Ingredients:
1/3 cup regular oats (not instant)
1 25-calorie packet diet hot cocoa mix
1/2 medium-sized banana; mashed
1/8 tsp. cinnamon
1 no-calorie sweetener packet (like Splenda)
dash salt

Directions:
Pour cocoa mix into a glass with cinnamon, sweetener and salt. Add 1/4 cup of hot water, and stir thoroughly. Once cocoa mix has dissolved, add 1/4 cup of cold water and stir. Place mixture in the fridge to chill. (Make sure it is cold, or oatmeal may bubble over when cooking!) When ready, combine with mashed banana and oats in a medium-sized microwave-safe bowl, and mix well. Microwave dish for 2 1/2 - 3 minutes (depending on how thick you like your oatmeal). Give it a stir, and then allow oatmeal to cool and thicken. Enjoy!

MAKES 1 SERVING

PER SERVING (entire recipe): 185 calories, 2g fat, 137mg sodium, 37g carbs, 5g fiber, 11g sugars, 6.5g protein

  
  Member Comments About This Blog Post:

CONNIECOOLCHICK 3/17/2009 5:02PM

    Oatmeal Rocks! emoticon

connie
50s+ Weight Loss Challenge Team

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GREAT day yesterday!

Tuesday, March 17, 2009

I popped the WATP Walk and Kick video in yesterday, and IT WORKED!! Hurray!! I've been missing that workout like crazy, but it was on VHS, and the tape is pretty much shot. I have a replacement coming in the mail, on DVD, but I'm impatient, and it's been several weeks since I was able to walk and kick with Leslie, so I was thrilled beyond reason when that videotape played for me yesterday!

OK, so I did the Walk And Kick instead of the Walk And Jog that I'd planned on for yesterday, and did I ever sweat! Felt SO good to be doing that workout again, after just reading about other people doing it for so long. When it was finished, I cooled down a little, popped Sweatin' To The Oldies into the VCR in place of Leslie, and did my strength workout to the music.

Didn't get to the park for that intense walk I'd planned on, but I did do some extra kickboxing, with Billy Blanks. (I also have several of his workouts) I tried a different video, and was worn out by the time he'd finished the warm up segment! YIKES! So I stuck with it a little while longer, about 20 min total, before giving up and popping Leslie's version of kickboxing in, in Billy's place. I'm so glad I did, and I got an extra 20 minutes of kickboxing in yesterday, before I hopped on my stability ball with my dumbbells.

All in all, it was a GREAT day! emoticon

  


MOTIVATION!

Monday, March 16, 2009

I am truly feeling motivated again! Oh praise be! Filled with renewed determination. I noted today that the amount of pounds I need to lose equals my age - so that must be a good sign! (???) Confession: I back on that sinister contraption (scale) and noted that I lost another pound, just since yesterday! Normally this would not excite me, due to my past experiences with that contraption, but this time I just know it's for real! I'm no longer in that "lose a pound, gain two" cycle, because I FINALLY figured out what I need to do to start losing weight again. This is a whole new program, which WILL result in a whole new me!

I began the day with food, not one of my usual plans, but I was too hungry to wait until after I exercised this morning, so I just ate. But I ate WELL, so even though I strayed from my norm (which has become not eating until AFTER I exercise), I'm still feeling good about it. I had peaches, blackberries (both frozen), yogurt, and Grape Nuts Trail Mix Crunch with flaxseed - all mixed together for a potent, healthy breakfast.

I have both strength training and cardio listed in today's fitness, so my plan is to do the 1 mile Walk and Jog intervals WATP video, my strength training plus a couple extras (lower abs) and then get outside this afternoon for some incline walking. There, I've written it down, so I have to do it! :D

  


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