Friday, April 20, 2007
Although I was on a roll for some time, maintaining a 60 min. workout 6 days a week & 200-300 crunches every day, I had dwindled it down to nothing a few weeks ago.
Instead of thinking about building back up to that, I am taking baby steps.
My current goals are to try for at least 5 fruits & vegetables per day, 40 min. of exercise for 6 days a week & my team's mini challenge for 5 points each to do the following:
25 Leg Lifts
25 Jumping Jax (on rebounder!)
25 Reverse Crunches
I love my Turbo Jam workouts, so instead of changing things up too much, I will stick with my usual - 20 min. workout (cardio) & 20 min Ab Jam.
The bonus points done together add up to about 10 minutes & on nice days, I commit to taking a 30 min. walk. So on a great day, I have the potential to complete a full 80 min of activity!
It is so true, the little things do add up. If I don't think of it as having to complete a full 60 minutes at one time, this gives me the opportunity to choose. If only the bonus exercise gets completed in a day, at least I am moving my body & putting in 10 minutes.
I am using a common sense philosophy this time. My health issues have given me a gentle nudge that I wasn't using it very well. Water, vitamins, nutrition & exercise... sounds simple enough!
Thursday, April 19, 2007
In coming to a realization that I have let myself get too comfortable in my new weight, I have decided to get recommited to this program. To become more enthusiastic with my routine, I started checking the tools on this site and find ways to get myself as excited as I was at the beginning of our challenge.
I came across the tools section & remembered the commitment form that I had signed in the beginning. Where did I put that? I have no idea, butI printed off another and stapled it to the goals I had reciently told myself I would stick to. I had written them in my day runner, in hopes that I would see them on a daily basis and just do it.
That was not working. I had somehow given myself permission to "do it tomorrow", which inevidably led to another day of putting it off.
So, this time as I signed this piece of paper, I have a much clearer vision of what I want. I WANT so badly to keep a good schedule and do my daily exercises. I WANT to eat healthy and feel so great when I do. I WANT to take my vitamins and know that I am treating my body with the respect it deserves. And as I wrote down my goals once again, attaching that little signed document, I made a true recommitment within myself that I will keep this promise.
It's like having an inner-contract. Until you believe it and truly want it within your soul, you can never be at harmony with it.
I have been beating myself up the past few weeks with excuses. It's almost like going down that rabbit hole - one life crisis leads to a new excuse, which leads to time restraints, which leads to denial, and ultimately sever weeks go by that I can't account for. What did I do with that time? I had made the time before, perfectly placed in my morning routine - carefully entered into my datebook, but something else "more important" had taken its place.
I know within my SELF that I have time for me. I deserve the benefits of good health and to be attractive. I know how freeing it feels to have loose jeans and confidence around my friends.
This is for me - only I can sail this ship & I want to be in control!
Thursday, April 19, 2007
I found this article to motivate my team & I thought it would be great to post it here for inspiration:
The Bikini Diet:
A Fun & Easy Way to Slim Down for Summer
-- By Becky Hand, Licensed & Registered Dietitian
Pool parties, beachfront vacations, and water park adventures…ahhh the joys of summer are almost upon us! To celebrate the causal, relaxed pace of the season, SparkPeople is happy and excited to introduce The Bikini Diet, a fun and simple way to control portions, shed a few pounds, and feel fit and energized.
There is no weighing food, no carrying around measuring cups and spoons, no special foods to purchase or prepare. The Bikini Diet can be used at home with the family, at the neighborhood cookout, or when dining out with friends. So bring that itsy-bitsy, teeny-weeny, yellow polka-dot bikini back into your life—it’s a wonderful tool when it comes to healthy eating.
Bikini Tip #1: Start with a 9-inch plate.
You may not be surprised to learn that as our waistlines have increased, so have the sizes of our plates. Get our your plate and measure its diameter with a ruler—don’t eyeball it. If your plate is bigger than 9 inches, put it back on the shelf and get a new one!
Bikini Tip #2: Visualize a bikini on your nine-inch plate.
* The bikini top has two bra cups that each cover one-fourth of the plate.
☻ A serving of meat, legumes, or tofu should fit on one of the bra cups. Notice that a 10-ounce steak will not fit, but a 3-ounce steak will.
☻ Place your choice of bread, rice, pasta, or starchy vegetable (such as corn, potatoes, peas, or lima beans) on the other bikini bra cup, also covering one-fourth of the plate.
* The bikini bottom covers the lower half of your plate and will hold your vegetables and salad. You can select a large portion of one vegetable or salad, or smaller portions of several.
Bikini Tip #3: Don’t forget the sunscreen!
An 8-ounce bottle of sunscreen is the perfect visual to represent the amount of low-fat milk to enjoy with your meal.
Bikini Tip #4: Sweeten with fruit.
Picture a tennis ball, balancing inside a large seashell. Your fruit selection should be about the size of that tennis ball. You can enjoy your fruit with your meal, or save it for a snack later in the day.
* When selecting berries or melon, you can enjoy 2 fruit selections, since these types of fruit are low in calories and high in water content.
* On occasion, you may want to substitute a dessert in place of the fruit. This dessert portion should also fit into the shell.
Bikini Tip #5: Imagine a tube of sunscreen lip balm.
Add this amount of fat to your meal. This could be salad dressing, olive oil used to sauté vegetables, butter or margarine, sour cream, or mayonnaise for a sandwich.
Bikini Tip #6: For breakfast, think bikini top only.
Enjoy your meat and grain items on the bikini top. Add some low-fat milk the size of your sunscreen bottle, and fruit that fits in your large shell.
Bikini Tip #7: The bikini body is an active body.
The Bikini Diet encourages getting 30 minutes of lifestyle activity 5-6 days a week. To get you in the mood, turn on those wonderful sounds from the Beach Blanket Bingo era. Vacuum, dust, mop, wash the car, garden, and "twist and shout" your way to a new healthier you!
For best results, add "The Bikini Workout" to your diet. You’ll be swimsuit ready by summer!
Sunday, April 15, 2007
Well, I re-assessed my goal weight today, and I'm so dissapointed. When I had originally started this new challenge, my goal was to lose an average of 2 lbs. a week by September 6th which would put me right at 146... Perfect! I am going to Hawaii then & want to be as close to 130 as possible. I found out that a healthy BMI rating for my height would put meat 148, so that would have been the right goal at that time, but things just haven't moved in that direction.
The challenge began in early March, but I have averaged 1 to 0 lbs. lost per week. This is hard to stomache because I am slowly losing sight of the 146 goal.
With a re-evaluation, I would have to lose 3+ lbs. per week to reach that, which is nearly impossible. I would be lucky to lose 2 lbs. per week which would bring me to 154. That wouldn't be terrible (anything is better than 200!) But the way I have been going at 1 lb. per week, I would be closer to 174.
With that in mind, I have a clear vision of what I need to do! No more of these 0 lost weeks, and I am NEVER going back to that 200 mark again! I will strive for the ultimate original goal, but keep the realistic numbers in mind while I move closer.
Either way, I can still picture my thinner self riding a wave in a bikini.
Sunday, April 15, 2007
Well, here's to a more positive week for me and my routine. I kind of let myself relax last week and do some soul searching. It's nice to reconfigure your goals and re-evaluate what needs to be done, just to get some perspective on your goals.
Goals are so important to me - they really work when I make it a priority to check in. I often get off track and when I don't check in with my schedule, I just get lazy. Since routine is SOOO important to me, I need to have a detailed schedule to guide me until it becomes second nature.
That will begin today. It's a new day and I can start from here!
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