Tuesday, May 28, 2013
Love all the chatter on the message boards about planting, pruning, and enjoying the growth (flowers, shade, and fruits). They are all such a healing activities.
I received 2 new plants as Mother's Day gifts. One is doing beautifully on my dining room table and I enjoy seeing it every time I walk by. The other was a miniature group of miniature roses in a small pot and it completely died in 2 days. My suspicion is that it was somehow shocked by in handling either by the grower (shoving them into a pretty pot), the store (lack of water), or maybe it sat in a hot truck/car. Both plants were reminders to me of the fragile state of our lives. We take care of ourselves and we thrive. Everyone, including ourselves, can easily see the healthy state we exude. Yet when we deny our bodies healthy food, rest, exercise, and good relationships or we expose ourselves to (hot) stress, the bad effects are quickly seen by all.
I'm choosing to make my body healthy today.
Wednesday, April 10, 2013
How Much Exercise Do You REALLY Need to Lose Weight?
SP blog link:
By: Jen Mueller, DailySpark Blogger
4/10/2013 6:00 AM : 960 comments : 409,713 Views
See More: fitness, news, weight loss, health, obesity,
New guidelines issued from the American College of Sports Medicine (ACSM) state that 30 minutes of exercise, 5 days a week might not be enough. In 2001, ACSM recommended that overweight and obese adults get at least 150 minutes of moderate-intensity exercise per week to improve their health. 200 to 300 minutes per week was recommended for long-term weight loss. But will this amount of exercise really help you lose weight and keep it off?
New research shows that "between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide "only modest" weight loss." So ACSM has published new physical activity recommendations in the journal Medicine & Science in Sports & Exercise. Overweight and obese individuals are more likely to lose weight and keep it off if they exercise for least 250 minutes per week. Exercising for more than 250 minutes per week has resulted in "significant" weight loss for these individuals.
So what does this mean? If you're trying to lose weight, 50 minutes of cardio exercise along with regular strength training might be what it takes to see the results you're hoping for.
What do you think? Does 50 minutes of exercise, 5 days a week seem like a lot to you? Or is that in line with what you're already doing? What amount of daily exercise has given you the best results?
I was fooled for YEARS by the party line that doing 30 min of moderate exercise (even broken up in to 10 min segments) 5 times a week would result in wieght loss and a healthy body. Three years ago I recognized that formula was NOT working and drastically up'd my exercise minutes, variety, and intensity.... and things started to change. I now shoot for 2000 fitness minutes a month. I am sharing this the SP blog link to get the word out that there are new guidelines. Its 250 minutes of moderate exercise a week as a minimum, if you want to loose weight. I did it starting at 366 pounds and am still on my journey but I am making progress.
Friday, March 15, 2013
I have 2 items for you to consider that really helped me get past evening binge eating.
After dinner, I used to sit watching TV, with all of the food commercials. The result was a pattern of visual and emotional triggers, bad choices, guilt and shame. The self-talk raged with emotions while reviewing the events and disappointments of the day. I was especially affected, if I was lonely, bored, stressed, or tired. It built all evening long until I ate something. It didn't seem to matter if I had extra calories for the day, a planned SP snack meal, or not. Whatever I ate after dinner would not satisfy the unrest feelings and cravings. I've struggled with this hurtful pattern for over 30 years.
Now, I have a rule and an action plan that has crushed that old pattern!
Why a rule?
Someone explained that we need to learn self-discipline and practice setting reasonable boundaries. Too often people who are overweight have a pattern were we allowed ourselves, given ourselves permission, to ignore our self defined guidelines and commitments. We say things like "just this once I'll ignore..." or "I don't feel like....", "I'm too tired!", "I don't want to follow through on what I said I wanted". We built a pattern were our commitment to ourselves has not value. We don't trust ourselves that what we say we will do will really happen. Those "give ins" lead us into our current overweight condition. We don't break promises to others but we have broken promises to ourselves over and over again. That pattern has lead to us not having any confidence that we can achieve anything we've set as a goal for ourselves. We can't count on us to be there for us!
We need to build a new pattern of things that aren't broken. Commitments of truth to ourselves that we've consistently meet and don't disappoint ourselves anymore.
It was proposed that I set a rule as a boundary, that I knew I could keep, and then stick to it. This principle applies and already works in other areas of our lives. We need to do the same for our health rules. We would never consider breaking the rules for not stealing, lying, or breaking the law. Those rules make sense, we understand the personal benefit, we understand the risk of breaking the rule, so we don't break the rules. We need to apply the same non-breakable type rules to our health.
Here is the rule I've been using for about 1 year and it REALLY works!
I don't eat after dinner.
PERIOD - not even at special occasions, or traveling, while on vacation, or anything. If I'm having a desert, its part of the dinner meal calorie range and then I am DONE.
This rule makes sense, brings a positive benefit, is reasonable, I understand the risk if I break the rule even once, and that it WILL improve my health so..... I have not broken it.
EVENING ACTION PLAN
To help me keep the rule, I've schedule a set of activities that occupy my mind and body in the evening. I built a pattern that brings familiarity and comfort to the frenzy and anxiety of my life. Its a routine in my life that has really helped to break the after dinner eating binges.
Remind myself of the rule: I don't eat after dinner
1) do dishes and clean kitchen (once clean, no more messes),
2) 30 minutes light exercise (brings down the blood sugar),
3) pick up home (clutter down = calmness),
4) prepare lunch (less hectic in the morning and uses SP meal plans),
5) pack gym bag for the next day (planning for future exercise keeps my mind on the long term goals)
7) Me time - take a warm bath with epsom salts and lavender oil, write my gratitude list, pray, and then read until sleepy.
The practice of applying this rule and the aciton list to my evening routine has brought such freedom and peace into an area of my life that I never thought I'd get control over. It has also helped me to build confidence in myself that I will follow through on other commitments to my health. I am hoping that sharing this information will bring the same amazing results to others.
Monday, February 04, 2013
I see a lot of postings in SP where people are "starting over". I'd like to share a strategy change that worked for me and may help others.
I suggest that you deploy a change in your attitude such that each day is a commitment to start over and never give up. That change broke my historical pattern:
start / fail, eat more, quit for a while, guilt, eat more, feeling like a failure, eat more and withdraw from life more, then finally recognizing the reality that I needed to take action, start over again.
Each day, I make a new commitment that my health is very important and needs to be a priority for that day (not tomorrow). I then confirm the certainty that I will never give. This change stopped the shame self chatter and I was able to focus on taking the actions necessary to create positive consistent change. I pushed through the fear and started moving.
Over time, I saw results and started achieving my health and fitness goals. Highest weight 366, size 32, consumed with fear of failure, and I could only walk slowly 1/4 mile on flat ground. Today, 235 lbs, size 18, fear is no longer part of my equation, and I my weekly workouts are 6 days, 2 hrs per day in various fitness activities, including 2 hrs with a personal trainer.
My journey isn't over. I still make a daily commitment to not disappoint myself and start over. I WILL SUCCEED! If you make the same attitude change, you will succeed, too!
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