Saturday, July 07, 2007
Next week I'll be traveling for work and I was a little worked up. But now I know that I will be alright.
NO home prepared meals, NO Tuesday night Spin Class, NO digital scale for my unofficial daily weigh-ins, NO electronic scale, NO measuring glass (much better than measuring spoons) and NO measuring cups...UGH!
Well, just because I'll be away from all of my little tools and gadgets does not mean that I'll be defenseless against overcoming temptations. I agree w/ the author of the article at the bottom of this blog..."each day [I] stick with [my] goals is another day closer to lifelong weight loss success. "
I can and DO have a Plan C!!! No, better yet, I have a plan D (D=DIVA)!
Listed below is what I plan to PACK and what I plan to DO to ensure that my Plan D is activated and that my little ticker will keep moving to the right...to the right....lose some weight and move to the right...to the right (My rendition of Beyonce's Irreplaceable).
My Migo Water Bottle--I know that the training room will be inundated w/ all kinds of snacks...anytime I'm tempted to indulge, I'll take a sip.
My DIVAs Gettin' Down Lifestyle Tracker--Just in case there are any issues with internet connection at the hotel, I can use my binder to keep track of everything that I'm doing, I can journal, and refresh myself on nutrition and fitness tips...sorta like "Manual Sparking"!!! (LOL)
My swimsuit and swim shoes--The hotel has a pool, so I can still do water aerobics every night.
My iPod and Workout Clothes--I've stepped up my weekly challenge w/ SNIKWAD so along with water aerobics, I WILL hit the treadmill and elliptical machine with great intensity. [This week's goal = 15,000+ KCAL burned).
Several packs of Trident Gum w/ Xylitol--More than likely we will be going to dinner every night, the gum will help me to resist having dessert.
~10 to 12 Glasses of Water a Day
~Go to bed early so I can do an a.m. workout in addition to a p.m. workout (also the a.m. workout will help to resist snacking during the day)
~When dining out don't be ashamed to ask for substitutions/alterations..afterall, this is my body...if I don't take care of it, who will?
~Continually remind myself that I'm only 15lbs. away from Stage 4 of Operation Janet Jackson
~When all else fails, chant to myself the mantra that I use when I'm ready to quit during an intense workout....YOU'RE AN ATHELETE! YOU'RE A DIVA! YOU'RE A QUEEN! YOU'RE AN ATHELETE! YOU'RE A DIVA! YOU'RE A QUEEN!....(repeat as needed)
Do You Have a Plan C?
FREE DAILY FITNESS TIP
By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Wednesday, June 27, 2007
Plan A will not always work. Life happens, so itís important that you have a Plan B and maybe even a Plan C when it comes to your fitness goals. So if plan A is to lose weight, be your own devilís advocate. What are you going to do if you have a vacation coming up? Will your training suffer if you catch a nasty cold? Conjure up a list of possible goal-busting scenarios and get to work on goal-boosting solutions. If itís the stormy winter weather thatís going to get in the way, figure out where you can exercise indoors or how you can dress appropriately for exercising in the elements. Or maybe your work schedule is changing soon and youíll need to figure out a different time of day to fit in exercise. Donít wait for it to happen Ė figure out how youíre going to make it work then, now. The more you can prepare for the inevitable chaos we call life, the better youíll be able to adapt to the sudden changes that could otherwise take you by surprise. Always have a backup plan and never allow yourself to get bogged down by too many excuses. Yes, life is chaotic, especially, it seems, when you have weight loss goals in mind. But just remember: Each day you stick with your goals is another day closer to lifelong weight loss success.
Monday, July 02, 2007
The past few days have been very demanding and challenging, both on a professional and personal level. Typically when life begins to weigh me down, I'll pray but will still run to the comfort of food. At one point today, I was ready to fall and eat a case of Doritos and a barrel of Snickers. But I didn't instead I had a no fat pudding and 1/2 a serving of almonds.
Then after work I was so mentally drained and physically tired and had only gotten in 2 C of water when usually by the end of the workday I've had at least 6. I thought about skipping my workout and instead going to Tumbleweed's to drown myself in some con queso or even Mc Donald's to get one of everything on the menu with 3 packs of Ranch Dip to dip it all in and a large Orange Drink w/ lite ice....instead I went to Burger King and got a Whopper, Jr....with no cheese and no fries...and had 2 more cups of water. Then when I finally made it to the gym, it was too late to do my regular routine before water aerobics, I was in a bad mood...so I decided to heck w/ it I would just do a quick workout and go home...instead I took all of my frustrations out on the stairclimber, treadmill and the bike and had an awesome high intensity workout (I believe that even my ankles were sweating!!!)
So what happened that caused me to change my mind? I would like to say it was ALL will power and my sheer determination to overcome the urge to relapse...but that wouldn't be entirely true.
What helped me get thru was all of my support systems and groups. At work, God has appointed a number of Angels, who are always complimenting me or are asking for help w/ making lifestyle changes. Then on SPARK, there are three Sparkers in particular who are trying to lose over 100lbs. They have told me on numerous occasions about how much I motivate them...and it just so happens that I got messages from all of them today...right when I was struggling (one emailed me "accidently", but I believe God's Providence ordained her to message me). I just couldn't let them down. And then there are three more Angels on Spark who keep me motivated to EXCEED my daily fitness goals. And there are even more Angels at the gym that help to push and encourage me and even cheer me on when I'm kicking major butt on the stairclimber...tonight one of the guys even told me that I tore the stairclimber up and how much he admired me. Then another guy told me that I was really looking "SKINNY"...WOW!
Before I left I saw my new friend at they "Y" who I had blogged about last week. She's been traveling and has been missing her regular cardio workouts, so we made plans to meet each other tomorrow in the cardio room.
When I left the gym tonight, I found myself humming Angels by Richard Smallwood. Then I stopped to think about the lyrics...and almost got happy right there in the parking lot. Wow, God has truly appointed Angels to watch over me and in turn has entrusted me to be an Angel for someone.
"For HE will command his angels concerning you to guard you in all your ways..." Psalm 91:11 NIV
Saturday, June 30, 2007
FREE DAILY FITNESS TIP
By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Friday, June 29, 2007
Making lifestyle changes isnít accomplished by forcing yourself to want it enough; itís achieved by being honest with yourself about which stage youíre at in terms of really being ready to make a change. According to the Transtheoretical model, there are five stages of change, each of which can help you better understand your willingness, or unwillingness, to change.
In the first stage, precontemplation, individuals have absolutely no intention of changing their behavior and may not even be aware that they should be changing their behavior.
The second stage, contemplation, is when an individual understands there is a behavior that needs to change and is seriously thinking about it, but is still not committed to do anything about it.
In the third stage, preparation, individuals are ready to change and are planning out just how they will make it happen.
The fourth stage, action, is the stage in which individuals actually make changes to their behavior and begin to form new, healthier habits.
The final stage, maintenance, is the best stage to be in; these individuals have successfully made lifestyle changes and are in it for the long run. Which stage of change are you in?
Thursday, June 28, 2007
The love, support and encouragement that races throughout this website is simply unbelievable. Never in my life have I "met" so many awesome and inspirational people.
I just read a blog entry from a fellow-Queen and I'm moved to tears. Although I have never met her, she so eloquently shared the struggle that so many of us are going thru on our quest to fitness and ONEderland. But what was most touching was her determination and resolve to meet her goals.
Then I've read strings where people check on one another, encourage each other and actually pray for each other online...how powerful!
When I first joined this site, I just thought this would be a neat tool to track calories and get some fitness tips, I had no idea that not only would this site make an impact on me physically, but it is helping me to grow both emotionally and spiritually.
God always sends you what you need when you need it!
Sunday, June 24, 2007
I am unable to describe how I feel. Today has been like one of the best emotional days that I've had in a long time.
First of all, I pushed myself to the max today with my workout, which consisted of:
60 mins.~Step Aerobics, ACTUALLY USING THE STEP!!!
20 mins.~Recumbent Bike (did over 5 miles)
45 mins.~Water Aerobics
And although I should be passed out somewhere, I feel so good. Towards the end of step aerobics, I almost cried. Not because of the workout intensity, but because the instructor recognized me towards the end of class. In front of everyone, she told me that I was HER inspiration and she was proud of how intensely I had been working (I was the only big girl in the class, so everything they did I was determined to do it too!!!). Then later, I overheard her telling someone that she absolutely loves and admires me! WOW she admires me and yet she is the textbook example of fitness and beauty!
Second, today the Men's Ministry was selling Bar-B-Q dinners at church. As good as the ribs and pork chops were smelling, it didn't even phase me. I had my heart set on my grilled chicken that was marinating in my fridge. Wow the old Deondra would've eaten the ribs, pork chops, all the desserts and would've still eaten whatever I had at home. Perhaps, I really am changing.
Third, I got so many compliments and folks even used the word "skinny" to describe how I looked...WOW! But more precious than the compliments were the interactions that I had at church and at the gym with other folks who share in this battle against the bulge. One lady who really touched me, was a woman in water aerobics. She's new to the Y weighs almost 400 lbs. and is absolutely beautiful, but I can tell that she's self-conscious of her weight. She asked me how long had I been working on my weight~when I shared a snippet of my story, she had a look of hope on her face. She doesn't know it, but I've already placed her on my "friend" list, which means I will make it a point to say something encouraging to her every time I see her and make sure that she keeps coming to water aerobics. Lord knows, I've been where she is and how critical it is to have someone to encourage you.
It seems like all of my years of blood, sweat and tears are finally gonna pay off. I've completed the 1st two stages of OPERATION JANET, and now I'm less than 25 lbs. away from completing Stage 3. WOW! I am so driven now, that I feel completely unstoppable.
Yes, today was a good day! And the best days are yet to come!!!
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