Wednesday, May 16, 2012
Start by wearing tight fitting clothing (or no clothing) and make a note of what you're wearing so you know to wear the same clothes the next time you measure. Here's how to do it:
• Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.
• Chest: Measure just under your bust
• Waist: Measure a half-inch above your belly button or at the smallest part of your waist
• Hips: Place tape measure around the biggest part of your hips
• Thighs: Measure around the biggest part of each thigh
• Calves: Measure around the largest part of each calf
• Upper arm: Measure around the largest part of each arm above the elbow
• Forearm: Measure around the largest part of the arm below the elbow.
Hips: 38 1/2
Thighs: R, 26 3/8 L,25 1/8
Calves: R, 15n 2/8 L, 15 1/2
Upper arm: R:13 L:13 3/8
Forearm: R:9 2/8 L:9 3/8
Ankle: R:9 L:9.5
Wrist: R:5 7/8 L:5 6/8
Tuesday, May 15, 2012
It has the averages for where you should be fitness-wise. For instance, the average number of sit ups for a 20-29 year old woman is between 25-28 in one minute. Cool beans.
Tuesday, May 15, 2012
Twenty Big Things I've Been Doing to Get Fit:
Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
Limit caffeine and exposure to even secondhand smoke.
Focus on short-term fitness goals with an emphasis on completing daily exercise.
Keep a daily log of what you’re actually eating. This includes every time you grab a handful of
chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.
Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.
Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
Subscribe to fitness magazines to keep focused on health as an overall way of life.
Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
Don’t compare your body to others’. Instead, work to be your personal best.
If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
Work to take your exercise to new levels of intensity.
Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!
Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.
Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
Limit alcohol intake to special occasions.
Saturday, April 21, 2012
If you have a lot of weight to lose it can be hard to sustain your focus. If that is the case, plan some activities throughout the year that you would like to be slim for, for example Valentine's Day, your birthday, a weekend away, your annual vacation, Thanksgiving etc. - your Weight loss motivation dates! Plot out your goal weight for each event with a sensible rate of weight loss (max 1-2lbs per week) and use each mile-stone as a major target in itself.
Use the same strategy for weight maintenance by ensuring that you stay the same weight for each special date in your calendar.
Take a picture of yourself in your swimsuit or leotard at the start of your program. Each month take another picture wearing the same thing. Feel your weight loss motivation sore as the swimsuit gets baggy while you shrink. A Digital camera is great for taking those pictures you don't want to take to the developers!
Saturday, April 21, 2012
3. List the benefits of the NEW you.
List the specific benefits of the NEW you at your goal weight. List the benefits in the present tense as though you are at your goal weight now.
People tend to list vague benefits, like:
“I am healthy.”
“I have more energy.”
If you find yourself giving a vague answer, get more specific.
What does “healthy” mean to you?
Define “have more energy”.
Take your answers one step further.
For example, if you “have more energy”, ask the following:
Why is it important that you have more energy?
What can you do with more energy that you couldn’t do before?
Asking these questions may help you identify a deeper, more powerful motivation.
Keep your list visible and review it daily.
Now we're talking! Finally something I can do and not feel like I'm battling my brain for control over what I can and cannot think (like, what I have the right to think, and what I don't have the right to think). These benefits we're talking about here are OUTcomes. Factual. They happen to you and me the longer we continue down this road to goodness and health.
Benefits I see:
I am able to run faster, skate faster because I weigh less.
I like wearing shirts and cardigans without camisoles underneath because I think my stomach is cute. And even though my skin doesn't show, I like the feeling of the cloth against me. I like that it's easy to expose without the cami, and I like that I'm more comfortable without the cami then before when I wouldn't go anywhere without one.
I like that I have more enthusiasm and energy to be more active, like jumping over behind the chair to sit in it, instead of what I used to do sitting in a chair and then fixing my pants to adjust the belly situation.
I like that I feel more comfortable and at ease with my friends. I enjoy the lack of nagging I used to feel in the back of my head that told me I was uncomfortable in some way - and only comfortable when I didn't feel the need to hid my belly bulge and back rolls - which was in a hoodie. I'm not the hoodie girl anymore, now I'm the backless tank girl. My boobs are smaller, and I feel better about myself and my ability to wear tanks without feeling self conscious. I still remember feeling self conscious to the point of only wearing sweaters because of my boobs, but now I feel comfortable and confident in my self. Not only because of smaller boobs, but because of a tight and fit back as well. I love my body. I loved it before, but now it no longer causes my self consciousness and restricts me because of what my thoughts used to reinforce in me.
I now think positively about myself. I don't think about the rolls because I don't have them. I don't let me get me down, because I get up and get active. I have the confidence to do what I want like hike, bike, swim, and that came because of the energy I am given from working out.
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