Saturday, January 10, 2009
I can't believe we're already at January 10! Once again the weather forcasters were totally wrong. No snow, no sleet, no freezing rain!!! I'm not complaining, but it's amazing these people still have jobs. I another worker in another field were to give so much misinformation, they would be unemployed! LOL But anyway, today I did a yoga class again, and realize how far I've come. I had previously tried the yoga about this time last year. I thought my core strength was good at the time, now I see that I'm much stronger everywhere than I was last year. That's very good to know, because it means my workouts are working and I'm still making gains. That gives me encouragement to work harder and keep at it.
I have always wanted to be somebody, but now I realize I have to be more specific.
- Lily Tomlin, actress
Getting specific about your goals
Are your goals detailed enough for you to reach them? We all have aspirations and we are better off for having made them. But if your goals are too vague or unstructured, you'll find that attaining them is difficult. Wanting to lose 30 pounds is a wonderful goal, but you need a plan to get you on the right track. These things don't happen overnight. Today, think about your goals and form a plan to achieve them. Write them down, chart your progress, refer to them as often as you need to stay on track, and most importantly, hold yourself accountable.
3 years after the fact, I still chart my weight every Monday morning. As I said on my front page, when I began, my first step was to buy a small pocket notebook and write in all the Mondays from Jan 2, 2006 to December 2007. Once I passed that date I filled in the Mondays for the next year. I just finished adding al the Mondays in 2009 and plan to continue this process forever.
Friday, January 09, 2009
Yesterday I posted a blog titled "Be the little engine that could" and I find myself living that each and every day. Like yesterday's spin class that I found so un-inspirational, but found a way to complete and burn plenty of calories in the process. Then today, it was "leg day" in my workout schedule for the week, I have a totally torn up knee and so I tell myself all too often, that I "can't do" this or that because of my "knee". Squats and lunges are most difficult and much of the leg work is hard as well. But today's program(a new one I just started this week)includes squats, so I dutifully followed my program as it was written. I did wisely go a bit light on the amount of weight I squatted (that in itself is a huge step in the right direction for over- competitive me) and ha an excellent workout. I focused on using the lighter weights and using perfect form, and got it done!
The point of my rambling is that the way we approach things is the whole key to our failure or success. I've said it before, but it's worth repeating a million more times; you do what you say you "can" do. Believe it and it will happen. there really is nothing more powerful than positive thoughts---they always lead to positive actions!
Today's workout: super sets
standing calf raise 4 x 12 140lbs
w/seated calf raise 4x12 50lbs
leg extensions 1x15 55lbs 3x12 65lbs
w/leg curls 4x12 50lbs
squats 1x12,10,8,6 55, 65, 75, 85lbs
w/straight leg deadlifts 4x10 85lbs
weighted crunches/ball 2x50 20lbs
leg ups 2x50
oblique crunches 2x50
Thursday, January 08, 2009
You can survive and overcome virtually any obstacle or problem you run into on your path to a healthy lifestyle “as long as you don't talk yourself out of trying by saying you're not motivated. The only time it makes sense to say you're not motivated is when you really mean that you don't want to lose weight, eat healthy, or get more fit. If you do want those things, then you've got all the motivation you need, even if it looks to you like you must not want them enough to do what's necessary to make them happen.
You just have to figure out how to tap into that motivation at the right time. Telling yourself that you're not motivated is really the only thing that can keep you from learning how to do this.
Feeling motivated is what happens when the decisions and choices you're making are consistent with your goals. Feeling un-motivated is what happens when you're not really making conscious choices at all “you're just responding mindlessly to various triggers in your environment, or operating on autopilot based on old habits and conditioned behavior. To put it another way, you could say that the opposite of feeling motivated is feeling helpless, powerless, or unable to make the right decisions. But it's hardly ever true that you actually are helpless, powerless or unable to make the choices you want.
# Take I'm not motivated out of your vocabulary.
# Refuse to put yourself down for going for the instant gratification when you do that. Instead, ask yourself whether you stopped and gave yourself time to make a real decision, or whether you were on autopilot.
# Do some thinking about how you can keep yourself off autopilot and in decision-making mode more of the time.
Thursday, January 08, 2009
Today was a test of my mental toughness in class. We had a sub, who I usually enjoy, but his music was just awful and not motivating at all. I usually depend on the music to take me to a good mental place so I can work out at my best. But, since the music was not working for me, I had to use my own strengths to get there. When all was said and done I had a great workout and feel very good right now. I also ran for 10 minutes on the treadmill before class (would have liked to go longer, but I didn't have enough time before class, and wasn't feeling it after.) I figure if I run each non-lifting day for 15-20 minutes to start, I'll work myself back into running shape. Spinning is awesome, but you use totally different muscles to run and I did make a resolution to cross-train this year. And I would like to run a few 5-10Ks in the spring. I'm even thinking about doing the Breast Cancer 3 Day in October. I want to run it by my girls and see what it takes as far as raising money.
The article in USA TODAY ran today, and the picture in the actual paper was a full length shot of the same photo on line...Under Armour should give me some compensation for the free pub (well then it wouldn't be free I guess LOL) and the photo shows the winding road behind me, which is really cool and symbolic. It's been a long road to get here, but one well worth traveling. I'm so glad to be in this place, and have this life. It's more than I ever could have imagined at 300 pounds. It's funny how easy it is to admit that I was at least 300 pounds, now. I had already been cutting calories a while before I got on the scale for the first time. As devastating as 299 looked on my old non-digital scale, I'm not sure how I would have handled the "truth" of weighing more than that. My guess is that I was probably 305 but my old school scale wasn't very accurate. I got the digital one after about 2 weeks and have used that religiously every Monday since 1/2/06!
7 Ways To Curb Your Cravings
So how do you stop yourself from reaching for that Snickers? By following these seven steps designed to stop 99 percent of cravings before they start--and help you muzzle the 1 percent that never seem to shut up.
1.Ramp up your resolve
One reason most diets fail is that long-term goals can be deceptively difficult: When the plan is to watch what you eat for the next six months, chugging one caramel latte with whipped cream seems like a minor slip. To avoid that kind of thinking, commit to eating well for a fixed amount of time that you're 100 percent confident you can manage, even if it's just a few days.
"Once you make it to your goal date, start over," says Mary Vernon, M.D., chair of the board of the American Society of Bariatric Physicians. "This establishes the notion that you can be successful and gives you a chance to notice that eating better makes you feel better, reinforcing your desire to continue."
2.Find meaningful motivation
If the main purpose of your diet is cosmetic--i.e., to look amazing in boy shorts--you're unlikely to stick with it for the long haul.The solution: "Arm yourself with additional motivators," says Jeff Volek, Ph.D., R.D., of the University of Connecticut. He suggests keeping a daily journal in which you monitor migraines, heartburn, acne, canker sores, and sleep quality in addition to body measurements and the number on the scale.
"Discovering that your new diet improves the quality of your life and health is powerful motivation," Volek says.
3.Move on after a mistake
OK, you overindulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital, in Tahlequah, Oklahoma, who followed his own advice to shed 300 pounds. (That's right, three hundred.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.
4.Roll out of bed and into the kitchen
Sure, you've heard this advice before. But consider that if you sleep for six to eight hours and then skip breakfast, your body is essentially running on fumes by the time you get to work. And that sends you desperately seeking sugar, which is usually pretty easy to find.The most convenient foods are typically packed with sugar (doughnuts, lattes) or other quickly digested carbohydrates (McMuffins, cinnamon buns). Which brings us to our next strategy.
5.Restock your shelves
How many times have you driven to the store in the middle of the night to satisfy a craving? Probably not nearly as often as you've raided the fridge. You're more likely to give in to a craving when the object you desire is close at hand. So make sure it's not: Toss the junk food and restock your cupboard and fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work."By eliminating snacks that don't match your diet and providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, a fitness and nutrition consulting firm in Louisville, Kentucky.
6. Think like a biochemist
Cookies made with organic cane juice might sound like something your yoga teacher would eat, but they won't help her fit into her Lycra pants. Junk food by any other name is still junk. Ditto for lots of "health foods" in the granola aisle. "Natural" sweeteners like honey raise blood sugar just like the white stuff."If you're going to eat cookies, accept that you're deviating from your plan, and then revert to your diet afterward," Berkowitz says. Kidding yourself will only get you into trouble.
7.Spot hunger impostors
Have a craving for sweets even though you ate just an hour ago? Imagine sitting down to a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center in Brooklyn, New York. "If it doesn't sound good, your brain is playing tricks on you."
His advice: Change your environment, which can be as easy as stretching at your desk or turning your attention to a different task.
Wednesday, January 07, 2009
Here's the story running in tomorrow's USA TODAY newspaper. I'm a little disappointed the picture wasn't from spinning class, but happy with how the story came out. UGHH, I still cringe when I look at the before picture. Who is that woman? The worst part is that I'd already lost about 35 pounds when it was taken. I was actually bigger than that picture shows.
The series "Dieting on a Dime" has some very good information for people wanting to get fit. It started on Monday and all the articles are available on the site. I even got them to mention Spark People!
Get An Email Alert Each Time BAMOM19 Posts